Burpee Bonanza & Green Protein Smoothie

Yesterday, my day started like it usually does- half awake at the gym.  I started out with 10 minutes of light intervals on the Stairmaster to get warmed up.  Then, I got to work on the ladder workout below.  Here’s how it works: Start out with 20 Burpees, 10 V-Situps, 20 Air Squats, and 10 Push-ups.  Then, 18 Burpees, 9 V-Situps, 18 Air Squats, and 9 Push-ups, and so on….basically the exercises that start with 20, you go down by 2 each time and the exercises that start with 10, you go down by 1.  I started out trying to do everything at 20 reps and down, but I quickly realized that, #1 I was going to run out of time before I needed to go home and get ready for work, and #2 I might not make it through the entire workout because my body wasn’t havin’ any of that.  I also realized early on that when you don’t do burpees for a while, your mind/body forget how hard they are; aka, your selective memory blocks them out of your mind, for obvious reasons.  I haven’t incorporated burpees into my workouts in a while because I’ve been trying to let my hamstring heal. It was starting to feel better, so I thought I would give this one a whirl.  Turns out, with this workout you end up doing 110 burpees!  Might have been a little aggressive, but I made it through…barely. You can always modify this by taking everything down to 10 reps and decrease by 1 each round.

Burpee Ladder Workout

After my workout, I made one of my breakfast staples- a Green Protein Smoothie.  I had always heard about putting greens like spinach and kale into smoothies, but never believed anyone when they said you can’t taste it. Lettuce in a smoothie? Yeah right…well, I was wrong.   I swear, you really can’t taste the spinach, and as long as it is blended thoroughly you won’t even notice it is there.  By adding spinach, you get the added bonus of the antioxidants, fiber, vitamins and other health benefits it provides.  The recipe is below, feel free to substitute whatever fruit or nut butter you prefer!

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 There you have it!  A delicious green- er, grey- smoothie…I promise it tastes better than it looks.

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Green Protein Smoothie

(makes 2 servings)

Ingredients:

  • 1 cup almond milk
  • 1 frozen banana
  • 1/2-1 cup frozen blueberries
  • 1-2 tbsp peanut butter
  • 2 servings whey protein powder (I usually use chocolate, obvi)
  • 2-4 cups spinach (I don’t usually measure this, just fill the rest of the blender with spinach)

Directions:

Blend together and enjoy!

 

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Comments

  1. Holy moly.. that looks like an intense workout! I can’t wait to try it out, but I can’t promise I will get through the whole thing! Green smoothies are my new obsession!

    • I know, I didn’t quite realize the intensity until I was halfway through! I was even crazy enough to think I could start with 20 reps of each move…I quickly nixed that idea after round 2! Haha :)

  2. That workout looks killer! I might need 3 of those smoothies to fill me up after that workout. My brain definitely has a selective memory when it comes to burpees ;)

  3. wow girl, that workout looks killer! :-)

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