KB Ladder 10-1
10 Swings / 10 Goblet Squats
9 Swings / 9 Goblet Squats
…you get it! ….want a little extra go back up the ladder! Psst try not to set the kettlebell down
Set your “Count Down” clock for 20 minutes and see how many rounds you can complete! You MUST complete the TOTAL amount of reps of each exercise before moving onto the next.
Increase your reps with this sequence:
5 – 10 – 15 – 20 – 25 – 30 – 40
Dips (chair, step, box, table)
Plank Bench Up/Downs (chair, step, box,table)
Wednesday 20 Min: LunchTime SweatTime
Work for 8 rounds. On each round: 20 seconds of max effort followed by 10 seconds of rest. After 8 rounds of each exercise, rest/transition for 1 minute.
Tabata Tummy Time
I like to use the timer app Seconds, it’s a free one!
More “FIT-Mas” Tips! ….and a chocolate cake!
Chocolate Protein Cake
1 Scoop Protien Powder (I use Advocare Chocolate)
1 t. Sugar Free Fat Free Pudding (or Dark Chocolate Coco)
1/4 t. Baking Powder
Pinch of Truvia/Stevia (optional, depending on your sweet tooth)
3-4 Sea Salt Carmel Chips (or Chocolate Chips)
1- 1 1/2 T. Water
Mix first 4 ingredients then add water, start with 1 T. then add 1/2 more if needed. Top with chips
Cook at 50% in microwave for 15-20 seconds (15 second is max for me I like it a little soft)
Eat it while it’s warm….SO GOOD!
Low calorie protien sweet treat!