Sandbag workouts will literally “shift” the way you are currently strengthening your body! They are increasing in popularity due to the multitude of functional strength training exercises available. From focused muscle group workouts to a full-body assault, a sandbag is definitely a necessary addition for your home gym. They are easy to buy online (minus the sand) or fully loaded at your local fitness equipment dealer. You can easily remove sand to lessen the overall weight or fill the bag up and simulate a heavy weightlifting routine. The versatility is endless! Read more here.
Goal of Exercise:
Wall balls are an excellent total-body exercise, targeting multiple muscle groups. Wall balls will improve your cardio while challenging the strength of the whole body.
Primary Muscles Used in Front Squat
- Front Deltoids
- Back Deltoids
Week 3 of your ab challenge has arrived! This week is all about getting your game face on and eliminating the unnecessary. Our abs are amazing little muscles, not only do they help stabilize us throughout everyday movements, they are also very quick to disappear when we start slipping up in our eating habits. We often find ourselves grabbing the quick granola bar, eating our kids fish crackers or living off our caffeine high to get by. Although this may feed your craving in the moment, your body will make you pay if this becomes habit. So what are some simple ways you can improve your food intake so your hard work actually pays off? Start by focusing on the beginning and the end.
Eat a real breakfast.
Skip the quick sugary fix and go for something that will balance your hormones and fight off cravings.
One of my favourite breakfast options is this breakfast cookie:
1/2 cup gluten-free quick oats
1/2 scoop protein
add about 1/2 cup egg whites for moisture
Bake 350 for 8-10 minutes. You can seal these and store for a couple of days to help you prep for the week.
Don’t avoid night-time snacking, revamp it!
Nothing is worse than laying in bed with an empty stomach or waking up at 3am feeling like your going to eat your arm. If getting through the night without snacks are overwhelming for you and your stomach, here are a few options and tips before you hit the hay.
- Try to eat 2 hours before you head to bed to help the digestive system do its thing.
- Go for protein and fats and avoid sugar. Sugar disrupts our sleep patterns and blood sugar levels, so unless you’re running a marathon in your bed…skip it!
My favourite before-bed snacks:
1/2 cup almond milk
huge handful of greens
1 Scoop chocolate vegan protein
Blend and enjoy~*
1/2 cup non-dairy plain yogurt
12 raw almonds
Berries can be added if you are craving something sweet. You can also add chocolate protein and kick those chocolate cravings.
This week’s workout.
Set your clock for 10 minutes and get as many rounds in as you can!
- 45 seconds body jacks or leg jacks on the floor.
- 45 seconds of in and outs with the legs. (Sit on floor, hands on the floor next to hips. Lift legs, straighten out in front of you and then bring knees towards body. Repeat movement for 45 seconds.)
- 45 Burpees
- 45 Russian twist with a weighted object (Weights, water bottle or a small child:)
- 45 second mountain climbers
- 45 second arm surrenders
When I decided to start this abs challenge with our readers, my goal was to post as many un-edited, real life photos I could find. It’s way easier to look great when the lighting is perfect and the angle is just right, but there is something to be said about raw, unedited photos that capture a real human body including all its imperfections. Keeping healthy, in shape and motivated is large task for anyone to take on and it bothers me when people look down on others lack of motivation. Everything we do in our day is a choice, and I have to choose, like you do, to override my flesh and tell my body who it’s going to be! The decision to overcome insecurities, personal mountains and physical hold ups needs to be made before your feet even hit the floor in the morning. Your body was made to move, your lungs were meant to breath and your physical ability is greater then you could ever imagine! This abs challenge is way more than the aesthetic appearance of your stomach, its about learning to dig deep and connect every ounce of mental strength to your physical capabilities.
Set your clock for 10 minutes and give it everything you’ve got!
- 30 v-sit (bend your knees in v-sit if you need an easier modification.)
- 30 jump squats
- 15 (each side) plank with alternating knees to elbows
- 50 high knees! not low knees 😉
- 15 leg raises
- 20 burpees
Goal of Exercise:
The front squat is one of the best exercises for targeting the quadriceps while simultaneously strengthening the core muscles. The front squat also minimizes compression of the spine, which will put less stress on the lower back.
Go lighter on your weight in your weight then you would in a typical squat. Focus on form and really try to keep your elbows and chest up.
Primary Muscles Used in Front Squat
Assisting Muscles Used in Front Squat
- Gluteus Maximus
- Adductor Magnus
Looking for some helpful tips to get ready for that warm holiday or a jump start on summer? Head over to JillianHarris.com and check out my simple tips to have you feeling your best as you slip into those warm weather cloths!
Kettlebell workouts can be a highly effective way to increase lean muscle and strengthen your core, all while under the roof of your own home. There are endless variations of exercises that can be done from strength training, to HIIT workouts. These chunks of steel will last forever, which also make them a great investment when it comes to home workout equipment. Buy them once, and never have to buy them again. Here is a breakdown of the most popular kettlebell exercise and it’s benefits. I can guarantee your daily fitness routine will not be the same again once you try this piece of equipment on for size. Read more here.