ingredients:
1 cup of old fashion oats
1/2 of all natural peanut butter
6 tbsp of water
1 packet of stevia
1 tbsp of vanilla extract
1 square of all natural dark cocoa
Directions:
1) in a microwave safe bowl put 1 cup of old fashion oats and the 6 tbsp of water mix and microwave for 30 seconds.
2) Pour 1/2 cup of all natural peanut butter and mix it all up.
3) Add 1 tbsp of vanilla extract and 1 packet of stevia and mix it all up.
4) Crush a square of all natural cocoa or use unsweetened cocoa powder and mix it all up
5) Put foil on a cookie sheet spray a little bit of pam and make little balls
6) bake for 10 minutes at 375 flip at 5 minutes
I came up with this and i fell in love with them. They are a healthier version but make sure you dont over eat!! im having one as a treat ill never eat more than 2..My measurements made 10 cookies
Friday, March 23, 2012
My own workout routines
I am not certified as a personal trainer, i am not a nutritionist. I am just a girl who loves being healthy and fit! I plan my workouts ahead of time! This is a 4 week plan i came up with and i got great results! These past 4 weeks i kept everything except arms at 4 sets 10 reps going as heavy as i could ( while keeping perfect form) i picked 4 to 6 different exercises for every muscle group! for triceps and biceps i kept it at 3 sets 10 reps choosing 3 different exercises completeing 9 sets in total. This routine helped me build muscle so push yourselves it should feel hard! Im about to start my last heavy week after that ill change it up, lighter weight more reps for about 4 weeks then ill change it up again! ill keep posting my routines for you guys :) Im really lean already so i keep cardio at only 3x a week and i look and feel better then when i was doing cardio everyday! you know your body best so if you feel like you need more cardio then go for it!
triceps push downs: 3 sets x 10
triceps overhead pulls: 3 sets x 10
triceps extension - single arm- 3 sets x 10
chest --
4 sets of 10 decline pushups
4 sets of 10 incline pushups
Walk/jog 2 laps
Deep Walking lunges ¼ of a lap
Bunny side hops ¼ of a lap
Not deep walking lunges ¼ of a lap
Bunny hops going forward ¼ of a lap
X2
5 rounds x 5
Jumping squats
Jumping lunges
Burpees
High knees
Mountain climbers
Push ups
Shoulder push ups
Burpees
5 minutes of stairs
Walk 2 laps
Jog 2 laps
Stretch
overhead triceps push - 3 sets x 10
dips - 3 sets x 10 bodyweight
triceps push downs with bar: 3 sets x 10
chest --
4 sets of 10 decline bench
4 sets of 10 incline
4 sets of 10 peck deck
Plank: 4x 1 minute each side
Preacher curls one arm Db: 4x10
Monday - Shoulders, Triceps, Chest for 45mins-1 hour.
Shoulders:
Dumbbell Press: 4x10
Behind the head press: 4x10
One arm Arnold press: 4x10
Bent over laterals: 4x10
Front raises with cable: 4x10
Lateral raises: 4x10
Upright rows: 4x10
Shrugs: 4x10
Triceps:
triceps push downs: 3 sets x 10
triceps overhead pulls: 3 sets x 10
triceps extension - single arm- 3 sets x 10
chest --
4 sets of 10 decline pushups
4 sets of 10 incline pushups
Tuesday - Quads lift 1 hour. 30 minutes of cardio.
Leg extension: 4x10
Squats: 4x10
Single leg squat on smith machine : 4x10
Leg press wide foot stance: 4x10
Hip adductor and abductor (on cables or machines )4x10
Jumping squats with barbell: 4x10
Calves
Standing calve raise on smith machine: 4x10
Sitting calve raises: 4x10
Single leg standing raise: 4x10
Ball crunches: 4x10 10lb
Leg lifts: 4x10 7.5 lb
Rope crunches: 4x10 60lb
Side crunches on cable: 4x10 60lb
Wood shop side abs:4x10 35lb
Plank: 4x 1 minute each side
Wednesdays - Back and Biceps 45-1 hour
Db row:4x10
Low row: 4x10
Latt pull down reverse grip: 4x10
High row :4x10
Good mornings: 4x10
Hyper extension: 4x10
Biceps
Alternating curls: 4x10
Straight bar curls: 4x10
21’s cable: 4x10
Thursdays - Abs Calves + cardio 45 minutes
Bench leg pull ins 4x25
Leg raises 4x10
Ball pull ins 4x10
Ball side crunch 4x10
Knee kicks 4x25
Hyper extensions 4x10
Plank 4x1 minute each side
Leg press calve raises 4x10
Smith machine 1 leg raise 4x10
Seated leg raises 4x10
Fridays - Glutes, Hamstrings, forearms - 20 HIIT on elliptical + 30 on bike
Glute bridge 4x10
Cable kick backs 4x10
Walking lunges 4x10
Leg Press close feet 4x10
Sumo Squat 4x10
Hyper extensions 4x10
.
Saturdays - Plyos
Walk/jog 2 laps
Deep Walking lunges ¼ of a lap
Bunny side hops ¼ of a lap
Not deep walking lunges ¼ of a lap
Bunny hops going forward ¼ of a lap
X2
5 rounds x 5
Jumping squats
Jumping lunges
Burpees
High knees
Mountain climbers
Push ups
Shoulder push ups
Burpees
5 minutes of stairs
Walk 2 laps
Jog 2 laps
Stretch
Monday - Shoulders, Triceps, Chest for 45mins-1 hour.
Shoulders:
Barbell Press: 4x10
Behind the head press: 4x10
Arnold press: 4x10
Upright rows: 4x10
Shrugs: 4x10
Rear delt: 4x10
Front raises with bar : 4x10 12.5lb
Lateral raises cable: 4x10
Upright rows: 4x10
Shrugs: 4x10
Triceps:
overhead triceps push - 3 sets x 10
dips - 3 sets x 10 bodyweight
triceps push downs with bar: 3 sets x 10
chest --
4 sets of 10 decline bench
4 sets of 10 incline
4 sets of 10 peck deck
Tuesday - Quads lift 1 hour. Elliptical x 30 minutes.
Front squat: 4x10
Single leg on leg press : 4x10
Leg press shoulder whith foot stance: 4x10
Hip adductor and
Calves
Single leg seated raise with db: 4x10
Standing calve raise on smith machine: 4x10
Seated calve raises: 4x10
Ball crunches: 4x10 10lb
Leg lifts: 4x10 7.5 lb
Rope crunches: 4x10 60lb
Side crunches on cable: 4x10 60lb
Wood shop side abs:4x10 35lb
Plank: 4x 1 minute each side
Wednesdays - Back and Biceps 45-1
T bar row:4x10
Any back row yur gym has: 4x10
Latt pull down : 4x10
One arm on T bar row :4x10
Good mornings: 4x10
Hyper extension: 4x10
Biceps
hammer curls: 4x10
Straight bar curls on cable: 4x10
Preacher curls one arm Db: 4x10
Thursdays - Abs Calves + cardio 45 minutes
Leg drops 4x25
Leg raises on machine 4x10
Seated leg tuck 4x10
side crunch 4x10
Knee kicks 4x25
Hyper extensions 4x10
Plank 4x1 minute each side
Smith machine leg raise 4x10 3 different foot stance
Fridays - Glutes, Hamstrings, forearms - 30 minutes of cardio
Leg curls single leg 4x10
Deep squats 4x10
Cable kick backs 4x10
Walking lunges 4x10
Stiff leg dead lift 4x10
Hyper extensions 4x10
Saturday ply metrics
5x of each 10 rounds
Jump squats
Jump rope for 1 minute
Jumping lunges
Jump rope for 1 minute
Low jacks
Jump rope for 1 minute
Burpees
Jump rope for 1 minute
Quick AB circuit
20 bicycle crunches
20 leg drops
20 toe touches
20 V ups
Planks for 2 minutes on each side
Jog for 20 minutes
Monday- shoulders chest and triceps
Clean press 4x10
Dumbbell press 4x10
Front raises with dumbbells 4x10
Side laterals with dumbbells 4x10
Bent over laterals 4x10
Incline press with dumbbells 4x10
Bench press 4x10
Dumbbell flies 4x10
Single arm rope extension 3x10
Skull crushers 3x10
Over head triceps push 3x10
Tuesday- quads
Squats with barbell close feet stance 4x10
Leg press feet shoulder width 4x10
Leg extension one leg at a time 4x10
Wall sit with weight plate 4x 1 minute
Cardio for 45 minutes
Wednesday- back and biceps
Barbell row 4x10
Low row 4x10
Single arm cable row 4x10
Latt pull down 4x10
Alternating hammer curls 3x10
Barbell curls 3x10
Single arm curl 3x10
Thursday abs calves and cardio
Ball crunches 4x25
Rope crunches 4x25
Leg drops with medicine ball 4x25
Leg raises 4x25
Bodyweight calve raises 3 different foot positions 3 sets 10 reps
Cardio !! 20 minutes of intervals 30 second as fast as you can and 1 minute rest
25 minutes on treadmill on a incline 8.0 speed 3.0
Friday glutes
Sumo squats standing on 2 plates 4x10
Single leg lunge on smith machine 4x10
Leg curls 4x10
Stiff leg deadlift 4x10
Hyper extensions with weight
Saturday outside workouts
50 walking lunges
50 squats
Jog for 10 minutes
Repeat 5 times
Run up and down stairs for 15 minutes
Jog a mile
Monday sholders chest and triceps
Arnold press 4x10
Military press behind the head on smith machine 4x10
Front raises on cable with straight bar 4x10
Lateral raises with dumbbell 4x10
Rear delt on peck deck machine 4x10
Incline dumbell press 4x10
Push ups 4x10
Cable cross overs 4x10
Dips 3x10
Skull crushers 3x10
Rope triceps extension 3x10
Tuesday quads
Smith machine squat with feet together 4x10
Leg extensions 4x10
Step ups 4x10
Jump squat with dumbbells 4x10
Abductor/adductor either on cables or machine 4x10 of each
Wednesdays back biceps
One arm DB row 4x10
Latt pull down 4x10
T-bar row 4x10
High row 4x10
Pull ups 4x10
Hammer curls 3x10 / alternating dumbbell curl 3x10/ preacher chair cable curls 3x10
Thursday abs calves and cardio
Ball crunches 4x25
Ball side crunches 4x25
Wood chops 4x25
Crunches on a decline bench with weight 4x25
Jumping calve raises 4x10
Leg press calve press 4x10
Single leg standing calve raises on a plate 4x10
Cardio for 45 minutes
Friday glutes
Deep squats 4x10
Walking lunges 4x10
Step ups 4x10
Leg press 4x10
Still leg deadlift 4x10
100 rep booty workout with weight ( imm make a video )
Saturday do cardio of your choice for 45 minutes
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