Pumpkin Protein Bowl

on the cheap

Ingredients
1 ripe banana
1/2 c canned pumpkin (not pumpkin pie filling)
1 tbsp vanilla whey protein powder*
1/2 c plain Greek yogurt
1 tbsp almond butter
1/2 tsp cinnamon

Mash the banana in a bowl. Add the other ingredients and stir thoroughly to combine. If desired, top with pumpkin seeds, more almond butter, or chia seeds.

*I use Vega vanilla protein powder. While it doesn’t taste good on it’s own, it’s great mixed with other ingredients and doesn’t give this a chemical taste like most vanilla protein powders.

Advertisements

Legs & Glutes

Warm-up: 10 squats/50 jumping jacks/10 wide squat jump to close squat jump. Complete 3x

Cable Squat Walk-Out: 3×5 (medium weight)

Circuit 1
Dumbbell Curtsy Lunge: 3×12 (each side, medium weight)
Elevated Glute Bridge: 3×20 (feet on bench or wall)
Leg Crossover on Bench: 3×20

Kettle Bell Swing Jumping Jack: 3×20 (light weight)
*Superset with
Side to Side Squat Jumps: 3×10

Standing Calf Raise: 3×30 (medium weight)

Stair master for 15 minutes at level 7+

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Superset: Perform second exercise immediately after the first without resting in between.

Arms & Abs

Warm-up: Dips on assisted dip machine 2×8, Bicep pull-ups on machine 2×8. Stretch arms

Alternating Dumbbell Bicep Curls: 3×8 (heavy weight), 1×8 (5lb less)
*Superset with
EZ Bar Skull Crushers: 3×10, 1×8 (medium weight

Close Grip Barbell Press: 3×10 (medium weight)
Superset with
Isometric Hammer Curls: 3×8 (medium weight)

Pallof Press: 3×15 (medium weight)

Tricep Push-ups: 3×10
Supersetwith
**Wide Grip Dumbbell Curls with Wrist Rotation: 3×10 (medium weight)

Weighted Sit-ups: 3×15 (light weight)
Superset with
Lying Leg Circles: 3×5 (each directions, helps to hold onto something behind head)

Extended Plank Position, Knee to Opposite Elbow to Same Side Elbow: 3×10
Superset with
***Standing Kettle Bell Repeater Knee: 3×20 (light weight)

*Superset: Perform second exercise immediately after the first without resting in between

**Video of this exercise posted to Instagram on May 5, 2017

***Repeater knee exercise (like in step class), hold kettle bell and bring to knee with each rep

Back

Warm-up: Inverted row on TRX straps 2×10/Banded pull-ups 2×15/Jump rope 2×100 revolutions. Stretch legs and back

Barbell Deadlifts: 1×8, 3×6 (heavy weight), 3×8 (20lb less)

Lat Pull Down with Close Grip Attachment: 1×10, 2×8 (heavy weight), 2×10 (10lb less)

ISO Row: 3×10 (medium weight)

Kneeling One Arm Cable Pull Down: 3×10 (medium weight)

Seated Cable Row: 3×8 (heavy weight), 1×10 (15lb less)

HIIT on Treadmill:
3.5mph for 1 minute
5.5mph for 1 minute
8mph+ for 30 seconds
5.5mph for 1 minute
Complete 5x

Chest/Shoulders/Abs

Warm-up: Decline dumbbell bench press 2×15 (light weight), Standing dumbbell shoulder press 2×10 (light weight). Stretch

Circuit 1
Decline Dumbbell Bench Press: 1×10, 2×8 (medium weight)
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Standing Weighted Side Bend: 2×20, 1×15 (medium weight)

Circuit 2
Dumbbell Pullover: 3×10 (heavy weight)
Seated Rear Delt Fly: 3×12 (medium weight)
Elevated Bicycle Crunches on Bench: 3×15

Circuit 3
Standing Bicycle Crunches: 3×15
*Standing Kettle Bell Repeater Knee: 3×20 (light weight)
Jump Rope: 3×100 revolutions

Push-Ups: 3×15
**Superset with
Dumbbell Front Raise to Side Raise: 3×10 (medium weight)

Run one mile on treadmill at 7+mph

*Repeater knee exercise (like in step class), hold kettle bell and bring to knee with each rep

**Superset: Perform second exercise immediately after first without resting in between

Legs & Glutes

Warm-up: Stair master for 10 minutes at level 6. Stretch

Seated Leg Press: 3×10, 1×8 (medium/heavy weight)
*Superset with
Calf Press: 4×20 (same weight as seated leg press)

Circuit 1
**Dumbbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Modified Burpies (no push-up): 3×10
Barbell Romanian Deadlifts: 3×10 (medium weight)

Circuit 2
Bulgarian Split Squats: 3×8 (medium weight)
***Kettlebell Swing Jumping Jacks: 3×15 (medium weight)
Bench Jump Overs: 3×10

Standing Calf Raise: 3×15 (heavy weight), 2×15 (drop weight by half)

Seated Calf Raise: 3×15 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Complete the second exercise immediately after the first without resting in between

**Video demonstration of this move posted to Instagram on November 6, 2016

***Video demonstration of this move posted to Instagram on July 2, 2017

Legs & Glutes

Warm-up: Stair Master for 10 minutes at level 5. Stretch

Seated Leg Press with High Foot Placement: 3×8 (heavy weight)
*Superset with
Calf Press: 3×15 (same weight)

Seated Leg Press with Low Foot Placement: 3×12 (medium weight)
Superset with
Calf Press: 3×15 (same weight)

Dumbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Superset with
Dumbbell Side Split Squats: 3×10 (same weight)

Cable Squatted Walk Out and Back from Cable Stack: 3×5 steps out and back (medium weight)
Superset with
Cable Pull Through: 3×12 (medium weight)

Stair Master 15 minutes: Minutes 0-13 at level 8 then two minute cool down.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Perform the second exercise immediately after the first without resting in between.