Legs and Glutes Bodyweight HIIT Workout 03

No equipment needed

We are focusing on our legs & Glutes with some cardio mixed in.

Workout:
4 Rounds
30s work / 15s rest

Exercises:

Side to Side Shuffle: Start on one side, shuffle over about 2-3 steps. Touch the ground, then shuffle back to the start, and touch the ground

Burpees: Go down into a high plank. Lower yourself down to the ground. Back to high plank, jump in, stand up, jump. Repeat…

Squat Jumps: Feet about shoulder width apart. Squat down. Then power yourself into a vertical jump. Land standing, then back into a squat. (Squat to Calf Raise if jumping to too much)

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Split Leg Lunge (R): Legs split, feet staggered slightly off center. Right leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.

Split Leg Lunge (L): Legs split, feet staggered slightly off center. Left leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.

Subscribe to the youtube channel for more follow along workouts

High Protein Oatmeal Recipe

High Protein Breakfast Oatmeal

Here’s a quick, filling, way to make oatmeal. And get a ton of protein in.

Note:

If the calories is a little to high for your liking, just lesson the amounts (especially the peanut butter)

Quickly, let’s go over some of the benefits of regularly including oatmeal in your diet.

1. High in fiber

2. Healthy grain

3. Good for your heart

4. Cheap in price

5. Reduces type 2 diabetes

6. Reduces bad cholesterol

7. Good source of vitamin b, zinc, magnesium

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What do you need:

3/4 cup oats

1 cup almond milk

1 scoop protein mix

2 tablespoons nut butter

1 tablespoon flax seed

1/2 cup of fruit

That’s it. Add it all together. Heat and mix to your liking. And enjoy.

Quick Macro Breakdown:

71g Carbs

28g Fats

41g Protein

And this is a calorie breakdown, from MyFitnessPal

How do you like your oatmeal??

5 Tips To Help You Stay Motivated

In the end of December it was “Ready to start in the New Year!”

In the beginning of January it was “Let’s go!!”

Now. Mid to late February, for some, its “I’m not motivated.” “This isn’t working”

And now we are into March….

So, what happened?

A couple of thing Ron:

For some, winter happened. Getting out of your house to go to the gym in the middle of winter just isn’t fun.

For some, expectations were too high. Losing 20 pounds in 3 weeks just isn’t always possible to do (healthily).

And for some, motivation fades.

Lost the gym motivation.

One bad meal deters you.

It constantly snowing frustrates you and your running goals.

Goals not happening as quickly as you want frustrates you…

You could of felt one of these. You could of felt all of these.

And I want to help you get back on track.

5 Easy Ways To Stay/Get Motivated

1. Set smaller goals

A lot of times the BIG goal seems so far away that the day to day, chipping away, can seem like the end goal will never happen…

Breaking down that big goal into smaller goals will help you stay on track.

Lose 50lbs in a year? Break that down into months and weeks. Set a goal for number of workouts each week. Set a goal for number of home cooked meals each week. Include small fitness goals too. Number of pull-ups. Weight on your back squat.

Include as many micro goals as you can to keep you going.

2. Set a, no matter what, schedule to workout

Even if you’re helping to rule the galaxy…

Life gets busy. And a busy schedule can easily drain your motivation towards your goals.

I like to set a No Matter What time to workout. Mine currently is 5pm. I have that time blocked out for my workouts. If I workout earlier in the day, that’s a bonus.

This takes time to figure out. Do you make your time later? Or do you make it as early as possible? Figure out what works best for you and stick to it.

3. Track everything

This goes with the set small goals suggestion. But, yes, track everything. I’m very into tracking food intake for weight related goals. Every meal. Every snack. Water too.

But also track your sleep. How many hours do you average?

Track your workouts? Are you progressing week to week? Getting faster? Getting stronger?

Track it all!

4. Get social.

The right friend group, whether real life or social media, can definitely help you stay motivated.

When you can get 2-3 others that are looking to stay on track with their own goals, it’ll help you stay motivated to get to yours.

This can be having a weekly lunch/dinner together. Having a consistent gym partner. Or even a group chat, with everyone checking in, and letting everyone else know what’s going on.

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5. Do it anyway.

Last is pretty simple.

Even when you’re not motivated. Even when you don’t feel like it… do it anyway.

No one has ever regretted a workout. Or regretted eating that healthy meal.

Build the habit. Have the discipline to stick to it anyway.

You have to remember, motivation will always come in waves. Some days/weeks you’re all in, some you aren’t. But the goal will always be there. Waiting for you to get to it.

So… get to it.