90’s & 80's Throwback Smoothie
1 level scoop Whey Protein Isolate, Creamy Vanilla Powder
half Avocado
1 tablespoon Black Chia Seed, Organic
1 tablespoon Wheat Grass Powder, Certified Organic
half Lime Juice
1 cup Water
Berry Beet Smoothie
1 level scoop Whey Protein Isolate, Creamy Vanilla Powder
2 tablespoons Organic Cashews
1 tablespoon Golden Flax Seeds, Organic
1 handful Spinach
1/2 cup Strawberries
1 cup Unsweetened Coconut Milk
1 tablespoon Beet Root Powder
Green Goddess Smoothie
1 level scoop Whey Protein Isolate, Creamy Vanilla Powder
half Avocado
1 rounded teaspoon Chlorella Powder, Organic
1 cup Water
1 teaspoon Cinnamon
Dark Chocolate Sea Salt
3 level scoops Pea Protein, Organic Creamy Chocolate Powder
1 tablespoon Virgin Coconut Oil, Organic
1 tablespoon Black Chia Seed, Organic
1 handful Spinach
1 1/2 cups Unsweetened Almond Milk
1 teaspoon Cacao Nibs, Organic & Raw
Berry Green
3 level scoops Pea Protein, Organic Creamy Vanilla Powder
1 tablespoon MCT Oil Liquid
1 tablespoon Golden Flax Seeds, Organic
1 handful Kale
1/4 cup Blueberries
1 cup Water
Spa Smoothie
3 level scoops Pea Protein, Organic Creamy Vanilla Powder
half Avocado
2 tablespoons White Chia Seed, Organic
1 handful Spinach
half Lemon Juice
1 1/2 cups Unsweetened Almond Milk
small handful Mint
Make your own
Equipment needed
Jump Rope
Jumping rope has been deemed one of the most efficient and fun workouts you can do to build your fitness stamina and coordination. Studies show 10 minutes is really all you need to reap the benefits. Follow along with Registered Dietitian Nutritionist DJ Blatner as she takes you through a 10-minute workout, starting with the basics and adding skill variations as you go.
Here’s the plan:
- Two minutes of jumping rope
- 30 second hydration break
- Repeat five times, for 10 total minutes of jump rope
Workout:
- Minute 1 & 2: Basic & boxer bounce (optional: add in jacks + cross jacks)
- Hydration Break (30 seconds)
- Minute 3 & 4: Basic & boxer bounce (optional: add in skiiers + twists)
- Hydration Break (30 seconds)
- Minute 5 & 6: Basic & boxer bounce (optional: add in butt kicks + high knees)
- Hydration Break (30 seconds)
- Minute 7 & 8: Basic & boxer bounce (optional: add in jogging & scissors)
- Hydration Break (30 seconds)
- Minute 9 & 10: Basic & boxer bounce (optional: add in backwards jumping)
- Hydration Break (30 seconds)
Equipment needed
Heavy Dumbbells (using 15-20)
OPTIONAL:
Mini Loop Resistance Bands (thick and rubber), Mat, and Sweat Towel
Workout Overview:
- 4 circuits
- Each circuit contains two strength training exercises, which we’ll repeat x2 sets. THEN we’ll close out the circuit with one power burnout exercise (think goblet squat jumps).
- You’ll perform each strength exercise for 40 seconds of work, followed by 20 seconds of rest and 1 minute per power exercise.
CIRCUIT ONE: Squats (Band on thighs) - 40/20
- 2 Squats + 2 Sec Squat Hold
- Loaded Squat Walk-Up/Back + 1 Squat Thruster (1 Dumbbell) - X 2 sets
- 1 Min Power Move: 2 Lateral Squat Walks + 2 Squat Jacks (MOD: 2 Squats) (1 Dumbbell)
CIRCUIT TWO: Deadlifts (Band on calves/ankles) - 40/20
- Double Leg Deadlift + Calf Raise
- Staggered Deadlift + Clean Squat (1 Dumbbell), Right/Left - X2
- 1 Min Power Move: Bound + Burpee + V-Walk Back (MOD: V-Walk Front/Back)
CIRCUIT THREE: Lunges (No Band or Band on Thighs) - 40/20
- Lateral Squat Walk + 2 Step Back Lunges
- Shallow Lunge + Rear Leg Lift, Right/Left - X2
- 1 Min Power Move (NO BAND): Lateral Lunge + Jump Lunge Switch (Mod: Step back instead of jump lunge)
CIRCUIT FOUR: Sumo Squats/Lateral Squats
- Sumo Deadlift + Clean Squat
- Lateral Squat (just Right/Left) - X2
- 1 Min Power Move: Dumbbell Swings
Equipment needed
None
OPTIONAL:
Mat, Bench for Modifications, and Sweat Towel
Workout Overview:
- 4 Circuits (Lower Body, Upper Body, Total Body, Abs + Core)
- 4 Exercises per Circuit (2 strength exercises + 2 HIIT exercises)
- 30 Seconds of Work per Exercise, 10 Seconds Rest Between Exercises, 1 Minute Rest Between Circuits
- Repeating Each Circuit x2 Sets (except circuit four, only x 1)
Warm Up - Hip Hinge + Squat, Plank Walk Outs, Low Lunge, Mountain Climbers, Push Ups, Slow Burpees, Jacks, lateral squats, High knees, Lunges
CIRCUIT ONE: Legs (Squats + Lunges)
Repeat x2
- 2 Pulse Squat + Calf Raise
- Squat Jumps (MOD: Squat + Reach)
- Pass-Through Lunges Right/Left
- Lunge Drops (MOD: lunge knee drive) Right/Left
REST 1 Minute
CIRCUIT TWO: Arms
Repeat x2
- 1.5 Push Ups
- Burpee + 2 Jabs (MOD: step back + add incline)
- Tricep Dips
- Lateral Hop + Crossbody Jab
REST 1 Minute
CIRCUIT THREE: Total Body
Repeat x2
- Lateral Lunge + Balance Knee Drive Right/Left
- 3 Lateral Bounds + 1 Knee Drive Explode
- 2 Squats + 1 Plank Walk Out
- Burpees
REST 1 Minute
CIRCUIT FOUR: Abs + Core
Repeat x1
- Hold Side Plank, Right
- Mountain Climbers
- Hold Side Plank, Left
- Seated Punches
Cool Down - 3 min