fitness

Triple Pyramid Workout

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This Triple Pyramid is challenging for all parts of your body, especially your legs. But, it’s complete in just 20 minutes. All that you need is a set of dumbbells for a couple of the exercises.

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

60 seconds rest

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

60 seconds rest

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

Workout Complete

Watch the video below for a demo of the exercises before you start.


Plus Size Workout 60/20

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This workout is ideal for people with low fitness levels. The low impact exercises make it a good choice for people with joint problems.

60 seconds SEATED SQUATS
20 seconds rest
60 seconds LOW IMPACT STAR JUMPS
20 seconds rest
60 seconds RAISED PRESS UPS
20 seconds rest
60 seconds LOW IMPACT SIDE STEPS

60 seconds rest

Complete 4 rounds in total. (total workout time: 19 minutes)


The Perfect Post Workout Breakfast

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My Sunday morning workout is done πŸ’ͺ Now to refuel with this Scrambled Egg, Smoked Salmon n Avocado Bagel πŸ˜‹ 

It’s the perfect post workout meal because it contains protein, good fats n a small amount of carbohydrates πŸ‘ just what the body needs a to recover and re-energise. 


Ingredients:

Smoked salmon, 2 slices

1/2 plain bagel

1/2 avocado, sliced

2 eggs

1 tsp olive oil 

Method:

Put the olive oil in a frying pan over a medium heat. Beat the eggs in a bowl and pour into the pan. Keep stirring the eggs until they are cooked to your liking. 

Meanwhile, cut the bagel in half and place under the grill until lightly toasted.

While the bagel is toasting, cut the avocado in half and cut into 1/2 cm thick slices. 

To serve place the bagel on a plate and then top with avocado, scrambled eggs and smoked salmon. Season with black pepper. 

It also goes well with honey mustard dressing. 


Dark Chocolate No Bake Oat Balls

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DARK CHOCOLATE NO BAKE OAT BALLS  
One of my favourite snacks! So easy to make and taste delicious πŸ˜‹


Ingredients:

1/2 cup almond butter

1/3 cup honey

1 tsp vanilla extract

1 cup old wholegrain rolled oats

2/3 cup desiccated coconut

1/2 cup ground flaxseed

6 Tbsp dark chocolate chips
Method:

In a mixing bowl, stir together almond butter, honey and vanilla extract. Add remaining

ingredients and stir until evenly coated. Shape into 1-inch balls. Store in refrigerator in an airtight container.


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