By Maria Lichty
https://www.twopeasandtheirpod.com/greek-quinoa-salad/#wprm-recipe-container-41754 6 servings 5 minutes to assemble Make it a meal by adding chicken, tuna, or steak For the salad:
For the dressing:
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Get moving with this full body workout!
Take a full minute before you start to close your eyes, quiet your mind, and check in with your energy level and the way your body feels. Do the same at the end of the workout and notice any changes. Share your observations in the comments below! Do each workout for 45 seconds: 1. Jumping jacks with burpees 2. Star jumps and mountain climbers 3. Plank push ups with feet in 4. Core twists with squats in between 5. Side shuffles 6. Walk outs toe touch 7. Bear crawl forward peddle back 8. Squat jumps forward; in and out jumps back 9. Crab walk forward; get up run back 10. Pop squats forward; side to side hops back 11. Walk out jackknife Finish with stretches: 1. Hip flexors 2. Quads 3. Side to side sways 4. Alternating windmills 5. Standing knee hugs 6. Hamstrings 7. Inner thighs 8. Arms This is a full body kettlebell workout that should take you about 40 min to complete if you are focused. Used a DB at times to show the modification for those that don’t have a kettlebell, no worries, dumbbells work just fine.
There are 3 circuits to complete. Do 10-15 reps of each exercise in the circuit, repeat 3 times, then move on to the next circuit. If you really want to challenge yourself: first set do 15 reps, second set 12, third set 10, but increase the weight. First Circuit: 1- KB swings 2- Upright rows 3- Leg Raises Second Circuit: 4- KB squats 5- Single arm swings 6- Single arm cleans Third circuit: 7- Sit ups 8- Bicycle abs 9- Toe touches 10- Hip curls Amy Horn is currently leading the Getting Ready to Ride Series rides every Saturday. These are leisurely paced and about 20 miles each. They start at 10 am at Gas Works.
Getting Ready to Ride - Saturdays 2/24: https://cascade.org/rides-events/getting-ready-ride-gr2r/83104 3/2: https://cascade.org/rides-events/getting-ready-ride-gr2r/82944 3/14: https://cascade.org/rides-events/getting-ready-ride-gr2r/83108 (and other Saturdays from Green Lake but I'm skipping those; too far north!) 3/1: Leisurely 12-mile sunset ride around West Seattle: https://cascade.org/rides-events/83268 3/9: A moderate-paced ride from Seward to Golden Gardens and back: https://cascade.org/rides-events/83223 Then starting in mid-April, Amy is helping to lead the "Red" (leisurely pace) rides in the Cascade Training Series (12 weeks on Saturday mornings, paid series, progressively longer rides): https://cascade.org/rides-events/cascade-training-series-2024-04-13 4/21: Ride for Major Taylor -- 26 or 63 miles for a great cause: https://cascade.org/rides-events/ride-major-taylor-2024 Hope to see you on your bike soon! Get your sweat on with this HIIT workout- no weights needed! The full circuit should take you about 45 minutes, plus time for warm up and stretches.
Do each exercise for 45 seconds, rest, and repeat 3 times in total. Then move on to the next. 1- Mountain climbers 2- Walk outs 3- Side jump happy feet (45 seconds each side) 4- Push up superman 5- Pop squats 6- Ins and outs 7- Plank lifts 8- Crunch |
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