Orange Cream Protein Smoothie & A Workout

Happy Friday! I hope you all have a great day and enjoy your upcoming weekend. Here is some workout and recovery inspiration…

WORKOUT

Today was a quick sweaty workout. The focus was on the ‘back-side’.

Warm-up: 5 minutes of light cardio (treadmill, jog in place, jump rope, jumping jacks or elliptical)

Workout: Preform each exercise for 1 minute and repeat each superset  3 times before moving to the next superset

  1. Alternating lunge /Squat jump
  2. Deadlift /Jump rope
  3. Alternating lunge into a squat (step back into a lunge and then bring feet parallel for a squat before switching sides)/Plyometric plié squats
  4. Squat/Plyometric lunge
  5. Back Row/Mountain climber
  6. Reverse back fly/Superman

Use heavy/medium weights for the first exercise in each superset and you your own body weight for the second exercise in each set.

Cool-down: 5 minutes of light stretching and moving

If you move from one exercise to the next with little to no rest then it will take you 36-40 minutes without the warm-up or cool-down.

WORKOUT RECOVERY SMOOTHIE

orange cream

Orange Cream Protein Smoothie

1 scoop vanilla protein powder

1/2 frozen banana

1/2 orange

1 tsp vanilla extract

1 tsp maca powder

1 tsp royal bee jelly

1/4 cup coconut milk

1-2 ice cubes

Blend all ingredients until smooth and drink within the hour after your workout to get the most benefit. Full of protein and energy to get you through the morning. Enjoy! 

 

Now I am off to play with my little one as I hear her jumping out of bed. Kinda a rainy day here but we will find lots to do!

 

What is your favorite recovery drink/eat?

 

 

 

 

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3 thoughts on “Orange Cream Protein Smoothie & A Workout

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