Pre party weekend workout!

It’s going to be a heavy weekend. Tonight heavy metal gigs. One of Jonas’s co-workers plays in a metal band called Sanity’s Rage. We’re gonna see them play tonight and it’s gonna get heavy! But first things firts, workout!

Today I opted for another Shaun T gig ūüėČ

Max Cardio Conditioning

This workout takes 48 minutes to complete, including breaks and stretches. First there is a 3 round warm up that lasts about 9 minutes. Then you get a water break (30sec), a 5min stretch and another water break (30sec). Then the main workout begins. The main workout lasts about 29min without breaks! ¬†It’s non-stop HIIT until the end. ¬†I posted 2 video’s for better visualisation, 1 after warm up and at the end the complete workout. Good luck!

Warm up

Round 1 & 2 each move 30sec

  • Jog
  • Jumping Jacks ‚Äď Arms Up
  • Jump Rope S-S
  • High Knees ‚Äď Arms Out
  • Switch Kicks
  • Hit the Floor
  • S-S Floor Hops

Round 3 of the warm up is approximately 1 and a half minutes and slightly different than the first two rounds.  The last round exercises are:

  • Sprint
  • Jumping Jacks
  • Heisman
  • 123 Heisman
  • High Knees

Warm up video here

At the end of the warm up you get a 30 second water break. The water break is followed by a good stretch, which lasts just under 5 minutes. This is followed by another 30 second water break, and then the workout starts.

Main workout

Each move lasts approximately 1 minute.  The exercises are:

  • High Low Jab with Squat
  • Football Runs
  • 8 Ball Shots with Squat
  • Right and Left Kicks
  • Diamond Jumps
  • In-Out Push Up Jacks¬†(4 in-outs/4 push-up jacks)
  • Suicide Jumps
  • High Knee/Low/Floor Sprints¬†(8 high knees/8 sprints/8 floor sprints)
  • Ski Abs
  • Kick Step Back¬†(1st Recovery Exercise)
  • Squat Twists¬†(2nd Recovery Exercise)
  • Over the River Hops¬†(Last Recovery Exercise)
  • Attack
  • Power Knees
  • Ski Down Hooks
  • Belt Kicks
  • Forward Back Suicides
  • Push Up Abs
  • Plank Punches
  • 8 Jump Ropes/8 Hop Squats
  • Squat Speed Bag

Finally……The cool down and stretch.  You have definitely earned this!  The cool down and stretch lasts about 4 minutes, and at the conclusion of that, you are done!

Full workout video

Water!!! Shower!!!

For dinner i’m making Sloppy Joe’s. Need to make sure to have a good and healthy¬†refueling dinner that keeps me away from party snacks!

Sloppy Joe’s

  • 3 cups cooked lentils
  • 1/2 Onion
  • 1 clove minced garlic
  • 1 tsp chili powder
  • 1 tbsp ground cumin
  • 1/2 tsp salt
  • 3/4 tsp cinnamon
  • 1Tbsp stevia
  • 14 oz tomato sauce
  • 1 tsp mustard
  • 1 tbsp apple cider vinegar
  • 2 tbsp soy sauce
  • 1 whole wheat bun

Directions:

Sauté the onion and garlic in some olive oil until onion is translucent. Add lentils and spices, stir, then add all other ingredients and cook uncovered (stirring occasionally) until thick like sloppy joe filling.

 

 

 

 

 

 

 

 

Mmmmmm so sloppy ūüôā

Dessert

 

 

 

 

 

 

 

 

 

 

 

Enjoy!

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4 thoughts on “Pre party weekend workout!

  1. […] dinner I made Sloppy Joes. Yum! I think i’m a little obsessed with […]

  2. […] dinner I did an Insanity workout. Shaun T got me sweatin’ alright . Like he always says,”This sh*t is bananas […]

  3. Snow and Cookies! « Almond Butter Fever January 15, 2013 at 7:56 pm Reply

    […] was absolutely fabulous! I made Lentil¬†Sloppy Joes in the afternoon so that I didn’t have to slave away behind the stove with a growling stomach […]

  4. […] I made Lentil Sloppy Joes¬†and had enough left to make it today’s dinner as […]

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