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This is a quick and fun full body workout that does not require any equipment. First, join me for the warm up and stretch in real-time. Then I demonstrate each of the exercises for the interval training. Do each exercise for 30 seconds. Go through the circuit twice, or as many times as you wish. Keep your energy up, and enjoy!
30-second intervals: 1. Side to Side Hops 2.High Knees 3. Burpees 4. Front to Back Hops 5. Push Ups --Stretch Break-- 6. Pop Squat 7. Jacknife 8. Side Plank Leg Lift 9. Side Plank Leg Lift- other side 10. Modified Sit Up 11. Modified Sit Up- to the other side --Stretch Break-- Repeat!
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Core and Abs: "I"s, "Y"s, and "T"s
These are great core and abdominal exercise because they isolate your core, stabilize your spine, and help you work out properly. "I"s- Arms straight overhead, thumbs toward the ceiling, legs are always active and feet off the ground. Tuck the hips under, tuck the chin. Your arms/shoulder blades should be the only things moving. Avoid shrugging. "Y"s- Same position, only arms are wider. "T"s- Same positions, only arms out to the sides. I have posted a series of foundational exercises on The Fuerte Fitness YouTube Channel. You can find them all by searching my channel for "Core and Abs." You will also get inspiration and ideas for your fitness routine, tips for proper exercise positioning and techniques, and full-length workouts.  Makes 8 Servings
Ingredients 1 tablespoon black sesame seeds 1 tablespoon brown sesame seeds 1 pound sugar snap peas 1 pound lightly steamed green beans 2 tablespoons sesame oil Sea salt, to taste Instructions 1. Toast sesame seeds in a dry skillet over medium heat until fragrant and just beginning to pop, 2 to 3 minutes. 2. Rinse snap peas in cold water. Let dry and trim off the flowering tip and remove any strings. 3. Toss snap peas and green beans with sesame oil, salt and sesame seeds.  Serves 4
Ingredients 1/2 head red cabbage 1/2 red onion 1/2 cup of fresh mint or cilantro finely choppy (both are delicious) 1 honey crisp apple 2 tbsp red wine vinegar 2 tbsp apple cider vinegar 2 tbsp olive oil Salt and pepper to taste Instructions
Nutritional facts per serving Calories 110, 9 grams of carbohydrates, 6.9 grams of fat, 1.6 grams of protein Ingredients
1 slice Dave’s thin sliced power seed bread 1/4 avocado 1 egg 1/4 c egg whites 1/4 c sprouts (recipe here) A dash of hot sauce Instructions Cook the egg to your preference, pile the ingredients on your toast, and enjoy. Super delicious! You can do so much with sprouts. Add them to any salad as a tasty topper. Nutritional facts 293 calories, 23 grams of carbohydrates, 13.8 grams of fat, 22.6 grams of protein. |
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