Workout: Twisted Spartan (WARNING - ADVANCED!)
Time: 45-60 minutes
Equipment Needed: Weights, Kettlebells, or Bands
This is a modified, more twisted boot camp version of the infamous “Spartan 300” Workout made famous by GymJones.com.
Warm Up: 5-10 minutes
Move through each exercise as fast as possible with perfect form.
Challenge:
¼ mile Run
25 1-Legged Burpees (left leg)
25 1-Arm Rows (left arm)
25 Push-Ups
50 Deadlifts (with weight - kettlebells preferred)
50 Box Jumps (OR 50 Step-Ups per Side OR 50 Touchers per Side)
½ mile Run
50 Squat and Press (with or without weight)
50 Wipers
25 Push-Ups
25 1-Arm Rows (right arm)
25 1-Legged Burpees (right leg)
¼ mile Run
Rest as Needed 3-6 minutes
Finisher:
Complete 1 round.
10 Dive Bombers
10 Windmills (10 per side)
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Syda Productions
Recipe: Sweet Potato Black Bean Quesadillas
1 Serving
Prep Time: 10 minutes
Cook Time: 50 minutes
Ingredients:
⅓ Tbsp olive oil (sub coconut oil)
⅛ onion, chopped
⅓ sweet potato, chopped into small cubes
Salt and pepper to taste
⅓ green bell pepper, chopped (sub jalapeno)
4 oz can of black beans, rinsed and drained
⅓ clove garlic, minced
⅛ tsp chili powder and ½ tsp more if you like more heat
⅓ tsp paprika
⅓ tsp cumin
Cooking spray
1 large tortilla
1 cup shredded cheese, any kind works (I used mozzarella)
¼ cup salsa for serving
Directions:
Preheat your oven to 400° F.
Add 1 Tbsp olive oil to a skillet over medium heat. Then add the sweet potatoes and onions with a little salt and pepper. Cover the pan and let the potatoes and onions cook down for about 10-15 minutes, until the sweet potatoes are pretty soft.
Add the green bell pepper, black beans, garlic, chili powder, paprika, cumin, and more salt and pepper. Stir well and cook until the bell pepper has softened, about 10 more minutes.
Assemble the quesadillas: Spray a baking sheet with cooking spray. Add a tortilla and sprinkle ½ cup of cheese over one half. Scoop about ¾ cup of filling on top of the cheese. Sprinkle another ½ cup cheese on top of the filling. Fold the tortilla over so it covers the filling and press down gently to even it out. Repeat 2 more times. Note that if you have extra filling, you can freeze it on it’s own or make more quesadillas to freeze to use in the future!
Bake the quesadillas at 400° F for 15-20 minutes. No flipping needed! Let them cool before cutting and placing them in containers.
Photo Credit: Canva by nata_vkusidey from Getty Images Pro
Move at Work Challenge: Strengthen the Space Between Your Shoulder Blades
Move at Work Challenge: Sculpt Your Shoulders
Workout: Mixed Bag of Awesomeness
Time: 45 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5-10 minutes
Set #1:
5 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.
7 Push-Ups
7 Spiderman Plank (7 with each leg)
7 Regular (not floppy) Burpees
Rest as Needed
Set #2:
Perform 3 sets of the following. Allow 30-60 seconds of rest between sets.
30 sec Pull-Over Sit-Ups
30 Bicycle Crunches
30 sec Skull Crushers
30 sec V-Jumps (Plank Jacks)
¼ mile Run
Rest as Needed
Set #3:
Perform 2 sets of the following. Allow 30-60 seconds of rest between sets.
30 sec Inchworms
30 sec Knees to Elbows
30 sec Windmills (left)
30 sec Windmills (right)
Rest as Needed
Set #4:
Perform 2 sets of the following.
30 sec Side Plank (with a hip-dip on the left)
30 sec Side Plank (with a hip-dip on the right)
30 sec Superman Hold
Rest as Needed
Finisher:
10 Down Dogs into Cobra
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by urbazon from Getty Images Signature
Recipe: Chocolate Chip Pumpkin Mug Cake
Compliments of Running with Spoons Blog
Ingredients:
2 Tbsp coconut flour
¼ tsp baking powder
¼ tsp ground cinnamon
⅛ tsp ground ginger
⅛ tsp ground nutmeg
1 Tbsp sweetener (raw honey, maple sugar)
¼ cup unsweetened almond milk
1 egg white
2-3 Tbsp pumpkin purée
1 Tbsp chocolate chips
Directions:
Add coconut flour, baking powder, and spices to a microwave-safe mug or bowl. Stir until well-combined.
Add in sweetener of choice and milk, stirring until no clumps remain before adding in your egg white. Use a fork or whisk to beat the egg into the batter.
Add pumpkin, mixing well to make sure that everything is fully incorporated.
Fold in chocolate chips, reserving a few to sprinkle on the top.
Microwave on high for 2 ½ - 3 minutes, depending on microwave strength and thickness of mug.
Remove from the microwave, grab a spoon, and enjoy!
Photo Credit: Canva by vm2002
Move at Work Challenge: Spine Mobility
Move at Work Challenge: Balance Challenge
Workout: Progression Baby!
Time: 45 minutes
Equipment Needed: Stopwatch and Dumbbells
Warm Up: 5-10 minutes
Perform the 4 sets below with 60 seconds of work and 15 seconds of rest. Then follow-up with a Tabata of Wind Sprints. Then return to the top and repeat the entire workout again. In the second round, replace the Wind Sprints Tabata for a Tabata set of Mountain Climbers.
Set #1:
60 sec Push-Ups
Rest 15 sec
60 sec Triceps Push-Ups
Rest 15 sec
60 sec Plyo Push-Ups
Rest 1 minutes
Set #2:
60 sec Prisoner Squats
Rest 15 sec
60 sec Squat Pulse / Quick Squats
Rest 15 sec
60 sec Jump Squats
Rest 1 minutes
Set #3:
60 sec Bent-Over Rows
Rest 15 sec
60 sec Lateral Tap Downs
Rest 15 sec
60 sec Renegade Rows
Rest 1 minute
Set #4:
60 sec Alternating Reverse Lunges
Rest 15 sec
60 sec Alternating Lateral Lunges
Rest 15 sec
60 sec Alternating Jump Lunges
Rest 1 minutes
Tabata Set for 1st Round: Wind Sprints Tabata
Ex:
20 sec Wind Sprints
10 sec Rest
Repeat for a total of 8 sets / 4 minutes)
Tabata Set for 2nd Round: Mountain Climbers
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by EmirMemedovski from Getty Images Signature