Who ever said you can’t look HOT while working out?
Skull Crusher Squats
Works: triceps, back & glutes
How To Do It
A. Grab 1 heavy or 2 light dumbbells in your hands, and hold them behind your head. Elbows out to the side, chest open. Avoid straining your neck forward. Keep good posture and relax the shoulders.
B. Lower down into a squat, fighting to keep your chest facing forward. Sink as low as you can with the weight in the heels of your feet. Arms relaxed.
C. Raise up from the squat and press the dumbbell(s) overhead, extending through the triceps. Press them UP and not forward.
D. Lower your arms back to starting position and repeat with the squat.
Modifications: You don’t need dumbbells if you don’t have them: a water bottle or anything small & weighty will do. Reduce the range of motion to make this easier (don’t squat as low) and focus on using your triceps and core to protect your back.
ADVANCED: Single Arm Burpees
“I’m bored and unchallenged by regular burpees ” - said no one ever.
Well, that’s not ENTIRELY true. I get bored with burpees. A basic or compensation burpee isn’t “hard” for me anymore, and I work on different ways to make them more challenging (yes, doing MORE and doing them FASTER is WAY hard. But I get bored, lol. I’m a SUCKER for novelty).
This is a modification I’m still working on, but I love it. I try my best to get a mini-single arm pushup in there, but most people will find this unnecessary (plus it’s insanely tough).
- Keep hands & feet wide. Helps with stability and protects your shoulder joints. Take hand just A LITTLE wide of your shoulder line if it helps, and kick legs back and forward in a wide squat, instead of narrow.
- Eyes forward. It’s easy to throw your balance off if you’re looking at your feet with this move.
- Slow and steady at first. Add the jump back only after you’ve figured out your balance THEN add speed.
- Work to keep your hips facing the floor & butt down (butt usually stays down when eyes are forward, but will automatically pike if you look at your feet).
How To Do It
A. Place one hand behind your back, top of the hand connecting with your lower back. Other arm is loose & ready. Squat down into a wide squat, bringing your free hand to the floor. Butt down, eyes forward, chest up.
B. Use your core to shoot your legs back into a wide 3 point plank. Feet are wider than hips width apart.
C. OPTIONAL: Single arm pushup. No need to go LOW, these are tough. Just a mini up & down is fine.
D. Return to the one arm plank & hop your feet back to the wide squat. Keep your butt down and use your core.
E. Jump up in the air, reaching your free hand to the ceiling. Opposite hand stays behind your back the whole time.
TONS! Go single arm for some parts of the move, and double arm for others if it’s tough. You can step back instead of the hop, take the jump out, omit the pushup etc.
You can also, ALWAYS, just do regular burpees, half burpees or anything else that floats your boat.
ADVANCED/PSYCHOS: Need MORE? Add THIS move instead of the single arm pushup. http://fitvillains.tumblr.com/post/22317842392/try-it-one-arm-lift-lay-on-your-belly-with-your
BAD ASSES: I’ve never tried these with anyone else before, would love your feedback. :) Anyone want to try it and let me know how you did?
Pear, Brie & Jelly “Sandwich”
I’m not anti-bread or pasta, but I eat them very rarely. For me, it’s not about calories or weight maintenance, but rather how I feel after I eat them (which is something I only noticed after going bread & pasta free for a few months). Plus, most people eat entirely too much of both: no need to go 100% bread free, but cutting back isn’t a bad idea (also makes a ton more room for your veggies & lean proteins).
See more: 6 Breadless Sandwich Ideas
Also, this cookbook has a TON of sick recipes for comfort foods that don’t involve breads or pastas (sometimes hard to find). Highly recommend. :) Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen
Sweet Potato Black Bean Avocado Sandwich
Awesome recipe via Unconventional Kitchen!
- Sweet potatoes
- Olive oil
- Sea Salt
- Red pepper (you can use fresh or roasted, both are good just different flavors)
- Black Bean Hummus or Black Bean Spread from Trader Joes
Tone Up Tuesday: Moves To Help You Improve
Build strong , sexy shoulders with this move.
1. Stand with feet straight and in staggered-stance; arms by sides.
1. Lunge slightly; jump up into air.
2. Switch legs while in air, moving back leg forward and front leg backward.
3. Softly land into lunge
Single Leg Pushups
Works: Chest, core, glutes
How To Do It
A. Assume plank position, with hands out wider than your shoulders. Feet are wide, core is tight and back is flat.
B. Contract through the glutes (not the low back) and lift one leg up towards the ceiling. Keep your hips facing the floor.
C. Keep the leg extended as you sink into a pushup. Push through the palms of your hands and visualize pushing the floor away from you. Return to the top of the pushup and repeat. (Wrist issues: place hands on a set of dumbbells if it helps)
Aim for 10-30 reps! Alternate sides or stay on the same side to make this more challenging.
This move can be done from the knees…
Assume pushup position with knees on the mat: take them out slightly wider than hips (a pillow can be placed under them for comfort). Lift one knee off the ground, and lift the leg slightly behind you, keeping a bend in the knee. Perform the pushup with one knee on the ground, and the other lifted. Repeat switching sides.
This move can be done on an incline…
Keep a straight body line as you place your hands on a low surface (couch, bench or chair). Keep hands wider than shoulders and lift one leg up towards the ceiling. Perform the pushup and switch sides, squeezing through the glute with each lift. Keep core tight.