Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch
Barbell Squats: 1×8, 2×6, 1×4 (heavy weight)
Barbell Split Squats: 3×10 (same weight as squats)
Barbell Squats: 3×8 (20lb less than first set of squats)
Barbell Straight Leg Deadlift with Toes on Plate: 3×10 (medium/heavy weight)
Sumo Straight Leg Deadlifts: 3×10 (same weight)
Dumbbell Wide Stance Squat Jumps: 3×10 (light weight)
Unweighted Pistol Squat onto Bench: 3×10
Dumbbell Sumo Pulsing Squat: 3×12 (medium weight)
Squat Jumps: 3×15
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.
Can you believe it’s already July? And the 4th is in two days? With it being vacation season I thought it’d be a good time to write about the type of food I eat at continental breakfasts when staying at a hotel or motel. A few weeks ago Derek and I were out a town for my friend’s 30th birthday and the breakfast at the hotel was possibly the worst I’ve ever encountered. The only protein option were egg omelettes kept in the refrigerator that were frozen….rough to say the least. Derek and I warmed them up in the microwave, both had bananas, and toast with peanut butter. The toast was white and the peanut butter was processed but the options were very limited. So what do I recommend eating in these situations?
Hard boiled eggs are the best option since there aren’t unknown ingredients. Second choices are egg omelettes and sausages.
Bananas are always at continental breakfasts, usually apples as well (definitely wash them before eating).
Usually there’s whole wheat bread so obviously this is first choice. If not, I’ll have an English muffin since those are usually available too.
I personally like to toast the bread, butter it, slice the hard boiled egg and make a sandwich of it. If there are sausage patties, I’ll include it in the sandwich. Sometimes I’ll make two. If there aren’t hard boiled eggs, I’ll make a sandwich with an egg omelette. I stay away from pastries, yogurts (they’re loaded with sugar), cereals, and packet oatmeal. Most hotel breakfasts are stocked with processed foods, usually lots of pastries, but it is possible to put together a slight healthy, filling meal. I hope this helps guide you to making healthy decisions this summer when you’re staying out of town. 🙂
Active Wear Details:
Top & Leggings: Forever21