Day 5,6,7 of leg challenge

So I have slacked with posting what the other days are because I lost track of time with having lectures and classes and tonight I went to a good concert but I have stuck to actually doing the challenge :)

Tomorrow is the last day which I'm sad about because I have enjoyed doing the challenge.

Here are the missing days...

Day 5:

50 Prisoner Squats

Rest 10 seconds

20 Jumping Jacks (Cardio!!)

Rest 10 seconds

30 Inner thigh leg lifts (15 each leg)   

Rest 10 seconds

30 Forward Skaters (15 each leg)

Rest 10 seconds

25 Jumping Squats

Rest 10 seconds

20 Walking lunges (10 each leg)

Rest 30 seconds

Repeat this circuit 4 times

Day 6:

20 Straight Leg Deadlifts
Rest 10 seconds

20 Side Lunges (10 each leg)

Rest 10 seconds

30 Jumping Jacks

Rest 10 seconds

20 Step ups (10 each leg)

Rest 10 seconds

25 Prisoner Squats

Rest 10 seconds

12 Walking lunges (6 each leg)

Rest 30 seconds

Repeat circuit 4 times

Day 7:

30 Spartan Bows
Rest 10 seconds

30 Side Lunges (15 on each side)

Rest 10 seconds

20 Power Jumping Jacks

Rest 10 seconds

20 Straight leg deadlifts

Rest 10 seconds

15 Gengis Khan 

Rest 30 seconds

Repeat this circuit 4 times

Day 2 of leg challenge done

Just finished day two of the leg challenge... A little late in the evening but I must say it has given me energy of note!!

So here is day 3 and 4:

Day 3:

50 Prisoner Squats (Squeeze your butt nice and tight at the bottom of the squat and flex your quads once your legs are straight)

Rest 10 seconds

20 Jumping Jacks (Cardio!!)

Rest 10 seconds

30 Inner thigh leg lifts (15 each leg)   

Rest 10 seconds

30 Forward Skaters (15 each leg)

Rest 10 seconds

25 Jumping Squats

Rest 10 seconds

20 Walking lunges (10 each leg)

Rest 30 seconds

Repeat this circuit 4 times

Day 4:

20 Straight Leg Deadlifts

Rest 10 seconds

20 Side Lunges (10 each leg)

Rest 10 seconds

30 Jumping Jacks

Rest 10 seconds

20 Step ups (10 each leg)

Rest 10 seconds

25 Prisoner Squats

Rest 10 seconds

12 Walking lunges (6 each leg)

Rest 30 seconds

Repeat circuit 4 times

7 Day Leg Challenge

I decided to change my training program around a bit and do a 7 day leg challenge for a change. Change in a training program is very good. It also motivates you to keep going and not get bored of what you are doing.

So here is what I did today:

20 Straight leg dead lifts

Rest 10 seconds

20 Side lunges (10 on each side)

Rest 10 seconds

25 Prisoner Squats  (Remember to squeeze your gluteus at the bottom of the squat and flex your quads once your legs are straight)

Rest 10 seconds

20 Step ups (10 each leg)

Rest 10 seconds

40 Jumping Jacks (cardio is always a good idea)

Rest 10 seconds

12 Walking lunges (6 each leg)

Rest 30 seconds

Do 3 rounds of this circuit and then you are sorted.  You can add weights to everything you do to make it more of a challenge if it is too easy.



The List for tomorrow exercises are:

30 Spartan Bows (15 on each leg. You can hold onto a chair or foam roller if you cant balance. Stand on one leg and bent to touch the ground with 1 hand and come back up to standing...basically like a single leg bent leg deadlift)

Rest 10 seconds

30 Side Lunges (15 on each side)

Rest 10 seconds

20 Power Jumping Jacks (Like a normal jumping jack but you keep your legs bent the whole time)

Rest 10 seconds

20 Straight leg deadlifts

Rest 10 seconds

15 Gengis Khan (Start in a squat position and lower yourself into a plank and from the plank back into the squat position)

Rest 30 seconds

Repeat this circuit 4 times

Energy Boosting coffee!!

This morning I was in need of one huge big energy boost so I decided to finally try some coconut oil in my coffee... DELICIOUS!!!

I made coffee like I normally do and put it into the blender and added a tablespoon of coconut oil. It was amazing...it went a bit lighter than usual, a bit thicker and had amazing froth on top.
It was so good that I made extra for my clients to taste before their kettle bells class.

Having coconut oil in your coffee instead of a meal before your workout is a good source of energy and it doesn't have to be before a workout... you can have it in the mornings to boost your energy and keep you feeling full for a little longer than usual.

Coconut oil has many other benefits other than giving you a nice big energy boost. Here are a few other benefits of coconut oil that is being unfolded at the moment:

Kills viruses

Kills bacteria

Kills fungus and yeast

Boosts energy and endurance

Improves insulin secretion

Kills tapeworms, lice and other parasites

Reduces cavities

Prevents obesity

Softens skin

Protects skin from the sun

Controls dandruff

Prevents wrinkles

Grain Free 1 Cup Cake

I Looooove grain free recipes but what I love more is when they are simple and easy to make!!
I'm a huge fan of the 1 cup recipes because you put all the ingredients into a cup, mix it well and stick it into the microwave.

I usually make a nice chocolate one but I don't always have bananas so today I tried a vanilla one. It spelt amazing...I'm not sure if it is the coconut flour that smells so good or the vanilla essence but I can for sure do with the kitchen smelling like that everyday!!

They came out perfect and aren't a hassle to make at all!!

The Recipe is:

1 Tbs Coconut Flour
1/4 Tsp Baking Powder
a pinch of salt
1 Tbs Honey
1 Egg
1 Tbs Butter
1/2 Tsp Vanilla Essence

Mix it all together in the cup...really mix nice and hard until it is smooth and creamy and pop into the microwave for 1min 45 seconds.

I kept mine in the cup but it sits nice and loose in the cup so you can pop it out into a plate and decorate or you can decorate it inside the cup.

I drizzled some cream over mine just for some extra taste and it was HEAVEN!!! It tasted like it was made in some Masterchef episode!! It isn't dry at all and you would never tell that there is no wheat flour inside!!

You for sure need to try this out!!