Dirty 30 Cheat Sheet

Today's gym cheat sheet... Dirty 30 workout from the 21 Day Fix

Warm Up: 2 times through
Run in place 1 minute
Jumping jacks 1 minute
Windmills 30 seconds forward 30 seconds backwards
Side stretch 30 seconds right 30 seconds left
Toe touches 1 minute alternating sides


Workout:  Each set is done two times, 1 minute per workout. 15 second rest between sets.

Set 1
Side Lunge with weights
Renegade Row (weights in hand in plank position, raise and lower the weight alternating sides)

Set 2
Sumo Row
Chest Fly Raise

Set 3 
Squat Lat Raise
Tricep Kick Back

Set 4 
Side bend with weights
Side Plank Raise ( Get in a side plank and lift and lower your leg 30 seconds right then turn over 30 seconds left)

Morning Smoothie

Smoothies and Cardio

I am falling in love with smoothies. This morning I had a peach, strawberry one. It made way more smoothie than I anticipated so I shared with my husband, which meant less nutrients for me... I need to switch up some portions next time so I can add more protien. Here  is what my smoothie contained

These amounts were doubled in the entire smoothie, I only listed my half. This is such a yummy easy way to get your fruits, veggies, and protein in.

Todays workout will be 21 Day Fix Cardio at the gym. I actually quickly scrolled through the video to write down the work out because I could not find it anywhere online which is super irritating so I am going to list it here for you if you are like me and can't be home to do a workout video, or you simply don't own the 21 day Fix and would like to really challenge yourself ftoday. It kicks your ass.

All workouts begin with the same warm up:

1 minute run in place
1 minute jumping jacks
30 second pinwheels forward
30 second pinwheels backwards
1 minute toe touches
30 second side reach right
30 second side reach right

Repeat this warm up section 2 times.

Workout:
Do each workout for 1 minute the entire workout should take 25 minutes.

Round 1
Cross Jacks
High Knees
Cross Jacks
High Knees

Round 2
Skater Jumps
Mountain Climbers
Skater Jumps
Mountain Climbers

Round 3
Reverse Lunge
Burpee
Reverse Lunge
Burpee

Round 4 
Lateral Squat Walk
Oblique Knees
Lateral Squat Walk
Oblique Knees

Bonus Round
Down Ups (Plank)