That’s right – Alexa Jean Fitness has moved to her own domain! You can find the latest posts at: AlexaJeanBrown.com
See you all there! =]
Who doesn’t love a good at-home CrossFit workout!? I do! This one will kick your butt for sure, but stick with it and you’re hard work will pay off! Have a great day!
Week 1
Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time – keep a record of your time.
Day 7: Run 1 mile for time
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time – keep a record of your time.
Day 7: Run 1 mile for time
Week 2
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Week 3
Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)
Week 4
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups
AWESOME JOB! Comment below and let me know how you did.. or if you’ve got any questions!
Note: Please check with your medical professional before doing this program.
Good Morning Fit Mommies! =] I hope you guys had a great weekend. As soon as babies and kiddos enter your life it seems like life takes off at super speed and there’s never enough time to get laundry done, get ready, pack the diaper bag AND eat! Here are a few of my favorite snacks for on-the-go that both you and the little ones will love.
Mommy and Me Snacks: baked apple crisps, frozen Greek yogurt pops with agave nectar and Mommy’s Trail Mix: whole-grain Cheerios, dried cranberries and sunflower seeds
PORTION CONRTOL – The Kid’s Plate. Use a kid-sized plate to check your portion control. (Your meal should be 1/3 protein, 1/3 whole grain and 1/3 veggie.)
Lose the Baby Weight Checklist
Start your morning with protein and Omega 3s – you’ve all heard it before, breakfast is the most important meal of the day! Don’t skip breakfast – you’re body will go into starvation mode and start saving the fat! Always get fueled up for the day ahead!
Three snacks a day – never let hunger build! – Veggies and Fruit are AWESOME snacks.
Maintain portion control for your dinner
Good luck! YOU CAN DO THIS!!
Happy Sunday! =] I hope you all are having a great weekend. It’s been a little over 5 months since Baby Lo was born and I’ve been somewhat bored with my routine lately. Logan has gotten a ton of strength in the last 2 months and I love incorporating her into my workout. This is a great workout for all mommies out there who either can’t get to the gym, travel frequently or just don’t have a lot of time to workout. I hope you enjoy these No Equipment CrossFit Work Outs.
Then: 10 rounds of -10 burpees -10 situps
Day1
Warmup
Then: 10 rounds of -10 burpees -10 situps
Day 3
Warmup
Then
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time
Day 5
Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg Then 5 Rounds 15m Bear Crawl 20 Push-ups 15m Crab Walk 20 Jump Squats 15m Broad Jump Burpees 20 Mountain Climbers Day 6 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg Then: Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score. Day 7 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg Then: 5 Rounds for Time – 3 vertical jumps – 3 squats – 3 long jumps
Shakes are great for getting all your nutrients on the go and great for those who have a hard time consuming veggies. Keep in mind your body needs lots of fuel if you’re exercising and shakes shouldn’t necessarily replace your meals.
1/3 cup of frozen Spinach (I promise you can’t taste the Spinach!)
1 tbsp ground Flax Seed
1/2 cup frozen Berries
1 tsp ground Cinnamon
1 Banana
Mix all the ingredients together and enjoy!
The PE Science Snicker Doodle Protein is without a doubt MY FAVORITE! It doesn’t have a chalky taste – it’s great for cooking too. I use a TON of PE Science’s products and I’m extremely impressed with the quality.
Confession… I. Love. Cookies! But obviously eating cookies all the time won’t allow me to be in shape. Why can’t we have the best of both worlds? A yummy, chocolatey snack after lunch to satisfy your sweet tooth without completely ruining your healthy eating habits. DONE!
Feel free to substitute your favorites in this recipe, just make sure your batter in no more than 1/8 protein powder or they will have a weird rubbery, bread-like texture.
Ingredients:
§ 1 large egg
§ 1/2 cup of chocolate protein powder
§ 1/4 cup of oat flour (I make my oat flour at home by putting old-fashioned oats in the blender)
§ 1/2 tsp of baking soda
§ 1/4 cup of flaked coconut
§ 1/4 cup of almond milk
§ 10 ground almonds
§ 1/8 cup sugar-free dark chocolate chips
Directions:
1. Preheat oven to 340 F
2. Mix together egg, protein powder, oat flour, baking soda, coconut,almond milk, and ground almonds.
3. Once dough is formed, stir in chocolate chips.
4. Using a spoon, divide mixture into 12 cookies and place on a sprayed cookie sheet.
5. Put in oven for 15-20 minutes.
6. Remove them from the oven as soon as they cook through. It’s good if they’re a bit soft in the center. Make sure you don’t overcook them because they’ll dry up and lose their charm if you do.
***To make lower-calorie and lower-fat cookies: use oats instead of flaked coconut and cocoa powder instead of chocolate chips.
Nutrition Facts – Per cookie
Calories 75.5
Total Fat 4.8g
Total Carbs 3.2g
Protein 3.8g
ENJOY!
Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!
Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.
It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.
To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.
Day 1
Squat jumps: 10 reps
Lunges: 10 reps, each side
Dumbbell shoulder press: 10 reps
Triceps dips: 10 reps
Dumbbell biceps curls: 10 reps
Woodchopper: 10 reps each side
Day 2
Forward and back leg swings: 10 reps each side
Dumbbell straight-leg deadlift to row: 15 reps
Turkish get-up with dumbbell: 10 reps
Push-ups: 10 reps
Stability ball back extension: 10-15 reps
Split jump: 10 reps
Reverse crunch: 10 reps
Tuck crunch: 10-20 reps
Day 3
Around the world lunges: 2 min
Reverse flyes: 10 reps each arm
Dumbbell triceps extension: 10 reps
Hammer curl: 10 reps
Stability ball crunch: 15 reps
Side jackknife: 15 reps each side
Plank: 1 min
Toe touchers: 10 reps
Day 4
Dumbbell squats: 15 reps
Standing Calf raises: 10 reps
Dumbbell pull-overs on a bench: 10 reps
Triceps Dumbbell kickbacks: 10 reps
Dumbbell woodchops: 10 reps each side
Crunches: 15 reps
Back extension: 8 to 10 reps
Day 5
Simulated jump rope: 60 seconds
Dumbbell deadlifts: 10 reps
Dumbbell shoulder presses: 10 reps
Dumbbell biceps curls: 10 reps
Bench dips: 10 reps
Dumbbell flyes on stability ball: 10 reps
Oblique crunches: 10-15 reps, each side
Plank: 60 seconds
The key to weight loss success is establishing a healthy lifestyle. I don’t believe in fad diets – sure they work temporarily but diets aren’t realistic, long term solutions. Your body has specific needs, especially when you’re working out.
Here’s a good meal plan to get you started on a healthy path. Incorporate other healthy snacks and meals throughout the week and you won’t just feel better, you’ll look better too!
For a more in depth breakdown of what proteins, carbs and fats to eat and when, check out my Clean Eating: Healthy Lifestyle Guide to Becoming Fit!
Breakfast
1/2 cup of oatmeal with cinnamon
4 egg whites
1 whole egg
3/4 cup of berries
Post Workout
1 Serving of Whey Isolate Protein
5 oz. grilled chicken
4 oz. sweet potato
1 cup of vegetables
Lunch
5 oz. grilled chicken
1 oz. almonds
1 cup of vegetables
Snack
1 cup of Fage 0% Greek Yogurt
3/4 cup of berries
Dinner
6 oz. grilled chicken
2/3 cup of quinoa
1 cup of vegetables
I’m cookoo for macchiato!! But a daily trip to Starbucks can get spendy. Make it at home for half the calories and a fraction of the cost. (Can you tell that I’m in sales?) =]
Starbuck’s drink contains espresso, freshly steamed milk with vanilla syrup and finished with hazelnut drizzle. This skinny version uses hazelnut coffee, sugar free vanilla syrup, fat-free steamed milk. I skipped the whip cream and chocolate syrup to spare some calories. Who wants to drink all their calories?! Each skinny drink has 55 calories and 1 gram of fat. Don’t worry, you won’t need any spiffy equipment to make this tasty drink. All you need is a blender or a whisk.
Ingredients for Coffee:
1 cup (8 oz) hazelnut coffee or decaf, You can use a K-cup or brew your favorite hazelnut coffee
½ cup fat-free milk
1 tablespoon Torani Sugar Free Vanilla Syrup or Starbucks Sugar Free Syrup
Instructions
1. Brew coffee.
2. In a saucepan, whisk together milk and vanilla syrup over medium heat, stirring until steaming. Remove from heat. Transfer to a blender and process for 15 seconds until foamy. If you don’t have a blender just whisk the mixture continuously with a wire whisk until foamy.
3. Pour into a large mug. Add the hot coffee on top.
4. Drink immediately. Enjoy!
It’s delicious hot but if you’re anything like me, you’ll love it cold better! Throw (not literally =]) some ice cubes on top of your mixture and enjoy your cool refreshing beverage. =]
Have you tried Starbuck’s Hazelnut Macchiato?
High Intensity Interval Training is great for breaking a plateau. They’re also great if you’re bored with the same old routine workouts. Throw in a HIIT workout every 2 weeks to boost your metabolism and break your routine!
Stair stepper – 10 minutes
Jump rope – 100 reps
Self Squats – 30 reps
Jump rope – 100 reps
Self squats – 40 reps
Jump rope – 100 reps
Self squats – 50 reps
Jump rope – 100 reps
Self Squats – 60 reps
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