Author Archives: kjack

Workout of The Day: June 23rd

Box Workout:
Use box or step to complete each exercise. Do each exercise for 3 sets of 15 reps.
Step Ups with Side Kick
Step Ups with Kick Back
Incline Plank
Tricep Dips
Incline Pushups
Glute Bridges

Workout of The Day: June 22nd

HIIT Workout: 1:00 jumping jacks :30 squats :30 push ups :30 front lunges 1:00 high knees :30 crunches :30 squats 1:00 jump rope :30 side lunges, alternating 1:00 mountain climbers :30 burpees :30 squat jumps 1:00 jumping jacks 1:00 rest Repeat!

Workout of The Day: June 21st

Back and Chest Workout: Warm-up on row machine for 1500 meters. Chest Press- 3 sets, 15 reps Push Ups- 3 sets, 20 reps Lat Pulldown- 3 sets, 15 reps Chest Fly- 3 sets, 15 reps Pull-ups (assisted if needed)- 3 sets, 10 reps Deadlifts- 3 sets, 15 reps Incline Chest Press- 3 sets, 15 repsContinue Reading

Workout of The Day: June 20th

Leg Day Super Sets Workout: Warm-up on stairmaster for 15 minutes. Super Set 1: 15 Squats with barbell 15 Deadlifts with barbell Repeat 3x Super Set 2: 20 Walking Lunges 10 Squat Jumps Repeat 3x Super Set 3: 20 Side Lunges (10 each side) :60 second Wall Sit Repeat 3x

Workout of The Day: June 19th

Bodyweight Cardio Circuit Workout: 80 Jumping Jacks 20 Push Ups 40 Russian Twists 50 Squats 20 Lunges Each Leg 30 Glute Bridge 20 Donkey Kickbacks Each Leg 40 Crunches :60 second Wall Sit Repeat 3 Times!!

Creamy Spinach and Mushroom Chicken

Ingredients: 4 chicken breasts, halved crosswise 2 Tbsp olive oil 1 (10 oz) package of mushrooms Salt and pepper to taste Creamy Parmesan Sauce: 4 cloves garlic, minced 1 Tbsp butter 1 Tbsp rice or wheat flour 1/2 cup chicken broth 1 cup heavy cream 1/2 cup grated Parmesan cheese 1/2 Tsp salt 1 cupContinue Reading

Bacon and Cream Cheese Pinwheels

Ingredients: 8 slices of ham or salami lunchmeat, thick sliced (or double up thinly sliced lunchmeat) 5-8 slices bacon (cooked) 1 8-oz package cream cheese, softened 3 teaspoons ranch seasoning ½ cup black olives, chopped Instructions: Place the salami or ham down on a cutting board in overlapping rows 4×2. Spread ½ package of creamContinue Reading

Workout of The Day: June 16th

Abs and Cardio Workout: Warm-up: stairmaster 15 minutes, level 7-10 Complete 3 sets of 15 reps for each exercise. Lying Leg Raise Oblique Crunches Sit Ups Crunches with Raised Legs Plank :30 seconds Russian Twists Heel Touches  

Workout of The Day: June 15th

Shoulders Workout: Complete 3 sets of 15 reps for each exercise. Upright rows with barbell Push and Press with barbell Lateral raises with dumbbells Seated shoulder press Seated arnold press Pushups  

Workout of The Day: June 14th

Back and Chest Workout: Perform each exercise for :60 seconds, rest for :30 seconds. Chest Press Bent Over Row Chest Fly Wide Row Pullover Shoulder Press Pushups Deadlift Repeat 3 times!