2/24/15- SOD

BB Squat

10/8/6/4/2 (set of 2 should be at 90% of 1RM)

BB Bench

10/8/6/4/2 (set of 2 should be at 90% of 1RM)

3 jump rope Tabata intervals. 

Good luck!

2/23/15- SOD

1)KB Squat

Pushups 

Knee Ups

10x3

2)KB Swing 

Inverted Row

KB Rotation 

10x3

3)SL Squat

KB Suitcase 

Leg Ups

10x3

2/10/15- SOD

KB & TRX Complex

1)SL Squat 10

KB Swing 10

E Plank :60

2)Row 10

KB Figure 8's 10

Rollouts 10

3)Chest Press 10

KB Sumo Squat 10

Suspended Bridge :60

Complete 3 sets. Good luck!

2/9/15- SOD

Go outside and do something wintery, such as snow shoveling, or skiing, or snowshoeing, or sledding, because winter is awesome and everyone loves winter, especially Dana!

Winter!

2/7/15- SOD

KB Complex

Swing 20

1/4 Squat & Press 10

Figure 8's 10

SAR 10

Goblet Squat 20

Rotation 10

Complete 3 sets. 

2/3/15- SOD

BB Complex

Squat

Bench

SL Deadlift

Bent Row

5x5

2/2/15- SOD

Shovel snow. Over and over and over again. 

1/30/15- SOD

DB Turkish Getups 5 (each side)

DB S&P 10

Inverted Rows 15

Burpees 20

Pushups 25

Stepback Lunges 30 (total)

Jumping Jacks 35

Walking Lunges 40 (total)

Knee Ins 45

Squats 50

Complete 3 sets. Good luck!

1/28/15- SOD

1) Squats 25x4
Pushups 10x4

2)Suspended Lunges 10x4
Band Bicep Curls 25x4

3)Band Shoulder Press 10x4
Calf Raises 25x4

4)KB Swing 10x4
Band Bent Row 25x4

5)Stepback Lunges 25x4
Dips 10x4

1/27/15- SOD

Shovel snow. Rest. Repeat. 

1/26/15- SOD

Kettlebell, Bands, BW Workout

1. KB Swing 10
2. Band Row 20
3. Pushups 20

Complete 4 sets

1. KB Sumo Squat 10
2. Band Chops 10 (each side)
3. Suspended Lunge 10 (each side)

Complete 4 sets

1. KB Figure 8's 10 (each side)
2. Band Tricep Extension 20
3. Squat Jumps 10

Complete 4 sets

1. KB Single Arm Swing 10 (each side)
2. Band Hold :30 (each side)
3. Dips 10

Complete 4 sets

Good luck and enjoy the snow!

1/24/15- SOD

Pushups 30/25/20/15/10/5

Jump Rope 100/90/80/70/60/50

Squats 50/45/40/35/30/25

Burpees 20/18/16/14/12/10

Leg Ups 30/25/20/15/10/5

Good luck and enjoy the snow!

1/22/15- SOD

24's: The Leg Version

Complete as many sets as possible in 20 minutes, resting as needed. Good luck!

24 Reps of each exercise (on each side for two-sided exercises)

Squats

Walking Lunges

Squat Jumps

Stepback Lunges

Calf Raises 

Side Lunges

1/21/15- SOD

Shredded Arms

1)DB Bicep Curls 10x3

DB Skyllcrushers 10x3

2)Dips 20x3

Band Bicep Curls 20x3

3)DB Hammer Curls 10x3

Band Tricep Pressdown 10x3

4)Band Rows 20x3

Band Overhead Tricep Extension 20x3

Good luck!

1/20/15- The Daily Recipe

Citrusy Goodness

Combine the following ingredients in a blender and blend on high for 1 minute. 

1 orange

1 tangerine

1/2 cup baby carrots

1/2 cup mango

1 cup arugula 

1 lime

1/2 cucumber 

1/20/15- SOD

DB Complex

DB Bench 10

DB Squats 10

DB SAR 10

DB Stepback Lunges 10

DB SL Deadlift 10

DB Shoulder Press 10

DB Step Up 10

DB Bicep Curl 10

DB Walking Lunges 10

DB Calf Raises 10

Complete 3 sets. Good luck!

1/18/15- The Daily Recipe

Candied Bacon!

This recipe is just unbelievably delicious. Words cannot describe the maple goodness combined with bacon (whether turkey or regular), so you should simply make this for dessert. Immediately. Right now. Just make it already!

Ingredients:

1 pound of nitrate and nitrite free turkey or pork bacon (Applegate Farms is my favorite)

1/2 cup of maple syrup 

Directions:

1)Preheat oven to 350 degrees. 

2)Put bacon on a wire rack and coat with 1/4 cup of maple syrup, using a brush. 

3)Cook for 10 minutes, then flip the bacon and coat with the remaining maple syrup. 

4)Cook for an additional 10 minutes, then remove bacon and let cool. 

The 'waiting to cool' process is easily the most difficult part of this recipe!  Enjoy!  

1/18/15- SOD

KB & BW Workout

KB Swing 20

Burpees 20

KB Sumo Squat 20

Pushups 20

KB Single Arm Row 15 (each side)

Walking Lunges 20 (each side)

KB Rotation 10 (each side)

KB Figures 8's 10 (each side)

KB Russian Twist 10 (each side)

Complete 3 sets, resting 3 minutes in between sets. Good luck!

The Daily Recipe- Eli's Exercise Elixir

Eli had his first skating lesson today, and soon after we were done, he requested a delicious smoothie. Here's the extra delicious and Vitamin C fortified Eli's Exercise Elixir!

1 tangerine 

3 clementines 

1 cup of orange juice (the pulpier the better)

1 cucumber 

1 cup of chopped cauliflower 

1 cup of orange tea

1/15/15- SOD

Squats

Pushups

Stepback Lunges

Rows (bands, bar, DB, KB, or TRX)

Jumping Jacks 

Leg Ups

Walking Lunges 

Burpees 

24/18/12/6

Rest as needed. Good luck!

The Daily Recipe- Penny's Pineapple Punch

Combine the following ingredients in a blender and blend on high for one minute.

2 cups of pineapple
1 1/2 cups of raw baby spinach
1/2 cup of baby carrots
16 ounces of coconut water
2 cups of water

It's delicious and Penny approved!

1/14/15- SOD

KB Swing and Burpee Combo

Complete as a superset, resting one minute in between sets.  Good luck!

KB Swings 50/40/30/20/10
Burpees 50/40/30/20/10

The Return of the Blog

Hello everyone.  It's been a long time, but the SOD (Sweat of the Day) has returned, and a new feature, The Daily Recipe, will be added to the blog. Stay tuned for great workouts, pictures and videos from the action at 1000 Percent Fitness, as well as healthy recipes!