The 100 BLTs workout last week was so popular, I am serving up another - with a healthy "supersize option"!
Here's the skinny: B is for Booty Lifts, aka glute lifts off a bench/chair/step. L is for (jump) lunges. T is for triceps (or close-grip) pushups. 100-300 reps of each. A circuit challenge workout that combines cardio intervals (jump lunges) with strength moves for triceps, hamstrings and glutes.
By dividing these into sets, it is what I like to call a "digestible challenge." And when you're done digesting all that exercise, take in the awesome A+ BLT (A is for Avocado) sandwich using the recipe below!
Badass BLTs Workout, 2.0
The Warmup
30 seconds each:
- Pogo hops
- Jumping jacks
- Run in place, high knees
- Skaters
- Mountain climbers
- Plank hops
The workout
- 25 Booty Lifts, aka one-legged glute lifts, right leg
- 25 Booty Lifts, left leg
- 25 alternating jump lunges
- 25 tricep, aka close-grip, pushups (off your knees or knees on the floor-just make sure you get full range of motion for effectiveness)
Stop there or repeat 2-3 times. Yes, that's 200-300 BLTs!...enough to make you hungry for this yummy sandwich...
A+ BLT
- 2 slices Ezekiel bread, toasted
- 3-4 slices tomato
- Lettuce leaves (Spinach is even better!)
- 1 Tbsp. light canola mayo
- 4 slices Applegate Farms Organics bacon
- 3 slices avocado
- Salt, pepper to taste
Preparation
1. Cook bacon over skillet or in the microwave, as directed.
2. Toast the bread.
3. Spread with mayo, and layer the bacon, lettuce, tomato and avocado. Voila! So easy, so good, and so good for you!
Nutrition
Calories per serving: 412
Fat: 22
Saturated fat: 4g
Protein: 17g
Carbohydrates: 37g
Fiber: 7g
Coming up: A few more Summer Sandwiches to Power you through those workouts, and a new (get off the) Couch Potato Core routine!...