Let's kick it up a notch!

Good morning all and happy Father's Day!! :) today's blog is going to be a fun one and an intense one at that! This will be my first official post of showing you a circuit training session that will not only get that heart rate going but will be so beneficial! I'm also including a protein shake with ingredients and flavor that will knock those tennis shoes right off your feet! 

Here we have, oats, silk almond milk, liquid egg whites, and myofusion protein! Now, you don't always have to use oats, but they are great for first thing in the morning, but let's say you want it for later on in the afternoon and don't want oats in them, then no worries, you don't you don't have to put them in there! This is how I made it:

8-9oz almond milk

2oz of water 

3 egg whites (measurements are on the back. Also, these liquid egg whites won't make you sick drinking them raw)

1 scoop myofusion protein 

1 tsp cinnamon 

Then if you want oats, 1/2 cup 

You can either blend it up in a blender, or you can do as I do and jus shake it up for about a minute! And voila!

I absolutely LOVE this!! There's protein, good carbs and cinnamon is my favorite spice and for those of you who don't know, cinnamon helps increase blood circulation and helps get that metabolism going!! 

So after drinking my fabulous shake it was off to the gym to do a circuit with my brother Joel! 

So here I have our circuit set up. Now, it doesn't look like much, but believe me, there is more to be had. Just wait and see. 

Here we have a medicine ball, kettle bells, dumbbells, a regular mat and a barbell. Choose weights that are about medium weight for your strength. Here is what we did: 

Curls 12 reps

Sprint

Abs 20 reps

Sprint 

Tricep 15 reps

High knees 45 seconds

Bent over rows 20 reps

Sprint 

Shoulder press 15 reps

Sprint

Squats 20 reps 

Mountain climbers 30 seconds 

Oblique twists 20 reps 

Sprint 

Now, for those of you who may not know what each of these workouts is I will show you! 

Bent over rows

Triceps 

Squats! Make sure you go low! 

 Shoulder press 

My brother Joel doing abs! Make sure to keep those feet hovering above the ground at all times! This works the lower abs like crazy!

And when you finish you should have the look of exhaustion on your face! Like this one haha :) love you brother. 

Now, you can go through this once and see how you feel but if you can keep going!  Try to go through at least 2-3 times. This helps get that heart rate up and spikes that metabolism! What I also like about this workout is you can do it outside! Just use your body weight and then sprint on grass for a certain distance! 

Let me know what you think about this workout! Try it and don't give up! It's killer but that's what gives you results! 

Quote for the day: "Do something today that your body will thank you for tomorrow." 

Have a fabulous Father's Day!!