Monday Morning Bosu DUFifty Workout + Quick & Easy “Refresh” Taco Salad Recipe

We are BACK!  After a long trip out of town and several days off from being sick, we are back in town and I am finally starting to feel like my old self. Nothing says “refresh” after vacation like a good early morning workout and a healthy home cooked meal.  Let’s start with the workout.

photo 2-107As the name of the blog post implies, the workout utilized a Bosu for every exercise (as well as dumbbells for several exercises).  As I have mentioned before, “DUFifty” refers to any Fly.Jen.Duf original workout that goes through 5 sets of 10 reps of each exercise through a progression.

photo 1-12Total workout time this morning was approximately thirty-five minutes.  See workout progression below:

Warm up – I began walking in place, slowly moving my arms and increasing the range of motion in my legs.  From there, I jogged in place before performing high knees and butt kicks in place.  After several body weight squats and dynamic stretches (about 2-3 minutes), I was ready to workout.

STATION 1 – Complete each of the following exercises sequentially, repeating the station three times.

  • Dumbbell Deadlift with High Row x10 –  Stand on flat side of Bosu, rounded side down
  • Bosu Burpee x10
  • Isolated Hip Raise x10 each leg – Bosu flat on ground, heel placed on rounded side – use dumbbell to increase difficulty
  • Knee Up Abs x10 – Bosu flat on ground, sitting on rounded side

STATION 2 – Complete each of the following exercises sequentially, repeating the station three times.

  • Isolated Squat Jumps x10 each leg – Bosu flat on ground, right leg elevated on rounded side of Bosu, left leg on ground.  Switch legs.
  • Isolated Bicep Curls x10 each arm – Stand on rounded side of Bosu.
  • Tricep Dips x10 – Place hands on rounded side of Bosu, flat on floor.
  • Static Lunge w/Lateral Twist x10 each side – Bosu flat on the floor, place left foot back, so your toe is touching touching the middle of the rounded side.  Right foot flat on the floor.  Lower into a lunge.  Extend dumbbell forward from your chest and rotate torso to the opposite side.

REPEAT STATION 1 x2

REPEAT STATION 2 x2 

Not so much cardio in this workout, but a lot of core and quality strength work. Let me know what you think!

photo 3-92On to the good stuff – the food!  We got back late Sunday night.  Thankfully, I mustered up the energy to plan a trip to the grocery store, so that I could make some easy, quick and most importantly healthy food during the week.  It started with this AMAZING salad.  Totally doable in less than 15 minutes!

Ingredients

  • Shredded Lettuce (right from the bag)
  • Multigrain Taco Shells
  • Taco Seasoning
  • 1 pound ground beef
  • 1 16 oz can black beans (rinsed and drained)
  • 1 “Ready to Serve” Brown and Wild Rice (seriously you put this in the microwave for 1 minute)
  • Pepperjack Cheese (low fat)
  • Pre sliced fresh “HOT” Harris Teeter brand salsa
  • Holy Guacamole prepared guacamole

How easy is it to make this?  Make the taco meat as described on the package.  Heat the rice.  Drain the beans and build your bowl!

photo 4-70I have to say that this meal came right after I had opened up this generous package from the “Luna”  branch of ClifBar.  Ya’ll the package was actually addressed to Fly.Jen.Duf.   There is always a first for everything.  I LOVE this.  Thank you Luna.  I look forward to reviewing some of the new (and old flavors) and possibly doing a giveaway in the future!  Do any of my readers have a favorite bar?

One thought on “Monday Morning Bosu DUFifty Workout + Quick & Easy “Refresh” Taco Salad Recipe

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