5 miler+Ballet Barre=AWESOME WEDNESDAY

Woot Woot, great workout so far. Did 5 miles on a treadmill, now off to the Ballet Barre Class. This is such an amazing class. It sculpts and tones you from head to toe and you are definitely feeling sore the next day. Pop Physique originates from California and last September they launched their new studio here in Baltimore.  It incorporates the elements of ballet, pilates, some weight training as well as core shaping and lots of stretching. If you haven't tried this class, it's A MUST, you will fall in love with it;)

What's your workout for today?

Oksana,

xoxo

Three Ingredient Juice

Hey guys. How is your day going?
I just made this yummy juice for my mid-afternoon snack. It's Kale, Carrot and Apple. These are the most simple ingredients and almost everyone has them in the kitchen. If you do not have any kale, use spinach instead. This juice is so beneficial for you and tastes good too.

Kale is a great source of potassium, calcium, manganese, iron and phosphorous. It also contains lots of Vitamin C, Vitamin K and Vitamin A.

Carrot is a great source of  potassium, magnesium, folate, Vitamin B6, B3, B1, Vitamin K, Vitamin A, Vitamin C and the list goes on.

Apple is a great source of  Vitamin B6, Vitamin C, Vitamin E, Vitamin A and Folic Acid

Juices/smoothies are so easy to make, so beneficial and tasty. You can make different smoothies for each day of the week.

SUMMER TRIM DOWN SERIES DAY 44

Today we are working our Chest. This is one of my favorite body parts to work on and hopefully you enjoy it as much as i do:)

This is our last day of SUMMER TRIM DOWN SERIES and I know you can do it. I believe in you:)

Barbell Bench Press 20 reps

Decline Dumbbell Press 20 reps

Dumbbell Flies 20 reps

Incline Dumbbell Flies 20 reps

Shoulder Push Ups 20 reps

Dips 20 reps ( Chest Version, using a chest machine )
REPEAT 2 MORE TIMES

For your mid afternoon snack, kick it with this tropical smoothie:
banana, apricots, peaches, sparkling water! 

REPEAT 2 MORE TIMES

For your PM Workout:

Stair Climber Intervals 45 min

Summer Trim Down Week 5 Day 30

Good Morning Everyone.

If you want lean and sexy legs and tight and toned booty you have to work for it. Work hard...
The workout bellow will give the legs and booty you have dreamt of:)
Before you start, warm up for 3-5 min. You know how important warm up is so do some Jumping Rope, Jumping Jacks, Run in Place. GET THAT BLOOD PUMPING.

• Leg Circles 4 sets 20 reps
• Side Lunges 4 sets 20 reps
• Squats 4 sets 20 reps
• Pistol Squats 4 sets 20 reps
• Bridge Side Kick 4 sets 20 reps *Get in the bridge position and bring your leg in and out. Do not rock your core and keep your booty tight. 
• Deadlifts 4 sets 20 reps

What are you having for breakfast?
Who said cookies are bad for ya?
Try these banana nut cookies to satisfy your sweet tooth craving and fill you up!
You need:
^^^1 cup oats
^^^1 egg
^^^3/4 fat free milk
^^^1 banana
^^^1/4 walnuts
^^^1 teaspoon cinnamon
^^^1 teaspoon agave

Preheat oven to 400 degrees. Place oats in a food processor until it becomes powder. In a bowl combine the rest of the ingredients and add oats. Mix it up well. Spray non stick cooking spray on a baking sheet and put the batter on it. Bake about 12 min.
Makes four 2 cookies servings.
These are so easy to make. They are tasty and guilt free. Enjoy them with a cup of black coffee or grab them on the go!

SUMMER TRIM DOWN SERIES WEEK 4 DAY 23

Happy Hump Day!
This awesome circuit will lift, shape and tone that booty for that bikini:)

* Stability Ball Single Leg Raise 20 reps on each leg
* Butt Bridge 20 reps
* Wall Sit 1 min
*Medicine Ball Leg Curl 20 reps
* Dumbbell Step Ups ( holding 2 dummbbells in your hands ) 20 reps
* Barbell Squats 20 reps

CAN YOU REPEAT IT 4 MORE TIMES?
DO IT ANYWAY:)

TRAIN HARD!

Summer Trim Down Week 2 Day 10

Happy Hump Day.

Today is a perfect day to work our booty. It's been a week since we worked on this body parts so it should be ready to work hard today. 

Let's get started with some stair climbing. Find some stairs ( It does not matter if its in the park, office, school, gym ) and run them up and down for a bout 10 min to warm the body up. After the warm up we are going to start with some squats. I'm a strong believer that there is no better exercise for our booty than squats so we are going to do many many many squats today. ARE YOU READY???

* 20 Plie Squats

         * Plie Squat Pulses. While you are squat down and your knees are at 90 degrees angle, hold it there and pulse up and down about 3-4 inches for 45 sec.

* 20 Squats on Right Leg

         * 1 Leg Squats Pulses While you are squat down and your knee is at 90 degrees angle, hold it there and pulse up and down about 3-4 inches for 45 sec.

* 20 Squats on Left Leg 

         * While you are squat down and your knee is at 90 degrees angle, hold it there and pulse up and down about 3-4 inches for 45 sec.

* 1 min wall sit

Rest. Repeat twice. 

Cool down with 10 min walk/jog and some stretching. 

SUMMER SERIES WEEK 1 DAY 3

How did you like yesterdays' HIIT workout? Today is Day 3 of Summer Trim Down Series and you guys are doing great! We are halfway through our first week and we have so much more to look forward to:) Did anyone take a before picture so that we compare it with the after picture??? If not, Its not too late, DO IT NOW:)

 Today we are working on making our legs looking strong and lean! IT'S LEGS+BOOTY TIME:

Start off with 10 min on a stair climber, level 6
^^ Standing Calf Raises 3 sets 15 reps
^^ Donkey Kicks 3 sets 15 reps
^^ Leg Press 3 sets 8 reps
^^ Wall Sit start with 30 sec but if you can do more. GO FOR IT:)
^^Squats 3 sets 15 reps
^^Butt Kicks 3 sets 15 reps
^^Lunges holding 2 dumbbells in your hands 3 sets 15 reps

Finish with 10 min on a stair climber level 8
Stretch.