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Special Weekend Plank-Full Workout and Overnight Oats Take 2

Posted May 20 2011 5:45pm

Happy Friday everyone, I hope you are doing fabulously! I can’t wait to get this weekend started but first a little am recap and then on to the special ‘Plank-Full’ weekend workout!

I knew that today was going to be a busy, busy day so I made sure to set my alarm clock early so that I could do an early AM run instead of my typical late morning routine. I’m not going to lie, I was not a happy camper when I woke up. However, the simply gorgeous weather was hard to pass up.

Chicago Lake Michigan Lake Shore Path North

Five wonderful miles later, I was a pretty sweaty, happy, and thirsty camper!

happy post run sweaty smile drinking coconut water for post run recovery

(UC Berkeley love! My brother Carl got his Doctorate there!)

In order to rehydrate and start the refueling process I chugged about 3/4 cup of coconut water + 3/4 tap water immediately after I returned home. After stretching and taking a quick shower it was the moment of truth. Overnight Oats Take 2!

Overnight Oats with wild blueberries blueberry chia seeds almond milk chocolate cocoa peanut butter and honey

Thanks to all of you for the fabulous suggestions in response to yesterday’s overnight oats post . I took several suggestions and whipped up the following mix:

  • 3/4 cup unsweetened vanilla almond milk
  • 1/4 non-fat Greek yogurt
  • 1/2 cup multigrain rolled oats
  • 1 tbsp chia seeds
  • 2/3 wild blueberries
  • 1 tbsp cocoa powder
  • ~1 1/2 tbsp smooth peanut butter and a drizzle of honey added this morning

The verdict…

delicious peanut butter

I really liked it!

PROS

  • REALLY filling. I ate the overnight oats at 9:30am and wasn’t hungry for lunch until 1:30. Score!
  • Pleasing texture and consistency. The chia seeds seemed to have melted into the mix.
  • Cold oats were actually super appealing after a hot run.
  • Convenient, wonderfully healthy breakfast.
  • Good volume.

CONS

  • The flavor could use a little more of a boost and I couldn’t taste the cocoa at all.
  • The blueberries weren’t super yummy in a cold mix.
  • Overall I would give the bowl a 3.5 or 4.0 out of 5. I am going to eat overnight oats every morning for the next week, each time trying another one of your delicious recipes!

overnight oats with almond milk chocolate cocoa blueberries blueberry chia seeds peanut butter honey and greek yogurt

Before I make this post entirely too long, on to the weekend workout! From the input I received I decided to create a quick at home, no equipment workout so that you can get a great workout in fast and then enjoy the rest of your weekend.

Directions

Click here to print this workout

  • Warm up prior to performing this workout. I suggest 3 to 5 rounds of Suryama Namaskara A (Yoga Sun Salutations), however, any warm up will do.
  • Perform either 30 reps or 1 minute of each exercise, whichever is more convenient for you.
  • Perform 1, 2, or 3 round of this circuit with one minute rest between rounds.
  • I have noted several modifications, however, feel free to create your own.
  • If any exercise hurts, don’t do it.
  • As always, if you need to slow down, take a break, or stop please do so. Your health and safety are most important!

1. Jump Rope in Place

(No jump rope necessary.)

jump rope

2. Under the Fence / Military Push Up

military under the fence push ups military under the fence push ups 2

military under the fence push ups 3 military under the fence push ups 5

3. X Squats

(Stick your butt back and squat while keeping your upper body up straight.)

X squat 1 x squats 2

4. Plank Knee-In Jumps

(Bend your knees slightly as you jump your feet toward your hands. Then return to starting plank position.)

 

plank jumps knee in plank jumps knee in 2

plank jumps knee in

5. Sumo Squat Hops Forward and Back

(Start in a low, wide squat position with your hand up. Jump forward with both feet and then jump back. Repeat)

frog squat jumps frog squat jumps 2

6. Side to Side Push Ups

(Do a push up, walk your hands to the right, do another push up and walk your hands to the left. Feel free to do some or all of these on your knees. For knee push ups be sure to place padding between your knees and the floor.)

side to side push ups 1 side to side push ups 2

side to side push ups 3 side to side push ups 4 side to side push ups 5 side to side push ups 6 side to side push ups 5 side to side push ups 4

7. Scissor Lunge Jumps

(Stand in a lunge position with right leg forward and left leg back. Jump up and, while in mid air, switch the position of your legs. Feel free to modify as needed/desired.)

scissor lunge jumps 1 scissor lunge jumps 2

8. Rotating Plank

rotating plank 1 rotating plank 2

 

rotating plank 1 rotating plank 3

9. Warrior Lunge

(Start in standing position with arms above head. Step left leg back into Warrior II pose. Back leg should be straight and front leg bent. Step back to standing start position and then lunge the right leg back. Repeat.)

warrior lunge 1 warrior lunge 2

 

warrior lunge 1 warrior  lunge 3

10. Sumo Squat Jumps

(Feel free to modify and perform this exercise with straighter knees and do not squat all the way down to touch the floor.)

sumo squat jumps to chair pose 2 sumo squat jumps to chair pose 1 sumo squat jumps to chair pose 2

Click here to print this workout

Enjoy and let me know if you have any questions!

P.S. Thanks for all the great requests for my new Fitness Health and Food Apparel Shop . I am going to add of the requested items plus lots more options over the weekend. I’ll let you know when everything is set! Feel free to send me more suggestions!

I would love to hear from you…

What are you most looking forward to over the coming weekend?

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