Tag Archives: burpee

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?

My Jump Rope Driveway Workout

This morning, I stole another workout from my husband. The best thing about this workout is that you can do everything in your driveway/parking lot (even a parking deck on the top level). Let me warn you, if you are not good at jump roping you won’t enjoy this workout. I used two pieces of equipment – a jump rope and a dumbbell (you should use a light weight kettlebell if you have one).

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Most people don’t realize how many benefits there are to using a jump rope to exercise:

  • Cheap and very portable
  • Works your core, improving agility, balance, and coordination
  • Cardiovascular workout that can burn serious calories
  • Muscle toning exercise (specifically calves)

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This morning’s workout should take you approximately forty minutes. Complete all reps and all timed jump rope intervals.

Warm up – Jump rope for two minutes. Before jump roping if you need to do some static stretches do so.

Workout – You need about 15-20 yards of space to complete walking exercises. Our driveway is slightly inclined, so I went up the incline while doing the workout. There are two parts to this workout: walking driveway exercises and static kettlebell exercises.

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Part 1 Walking Driveway Exercises. Complete the following exercises sequentially then repeat circuit.

  • Walking lunges x 3 – Complete walking lunges down/up your 15-20 yard space. Turn around and jog back to start. Do that 3 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Walking planks x 2 – Hold a plank perpendicular to the line that you traveled for your lunges. Walk the hand and leg that are facing the side that you will travel down towards your 15-20 yard space. Bring the opposite hand and leg back to plank. When you get to the end of your space (where your lunges ended) jog back and start facing the opposite side. Do 2 times before moving to next exercise.
  • Jump rope 2 minutes.
  • Burpee broad jump x 1 – Just what the name implies. Do a broad jump. From the land, shoot your feet back into a burpee, do a pushup, then come back to standing. Keep going forward down/up your driveway. Do 1 length before moving to next exercise.
  • Jump rope 2 minutes.
  • Start back at walking lunges. Complete circuit fully before moving on to next section.

Part 2 – Kettlebell/Dumbbell Exercises. This is a building circuit. I used a ten pound dumbbell for the entire thing, because I knew how hard it was going to get. You can start with a heavier weight and drop down in weight if you need to. You will work through the following exercises sequentially. Each time through you will increase your reps.

First rotation

  • 1 Burpee
  • 2 Snatches (1 each hand)
  • 4 Goblet Squats
  • 8 Kettlebell Swings

Second Rotation

  • 2 Burpees
  • 4 Snatches ( 2 each hand)
  • 8 Goblet Squats
  • 16 Kettlebell Swings

Third Rotation

  • 3 Burpees
  • 6 Snatches (3 each hand)
  • 12 Goblet Squats
  • 24 Kettlebell Swings

Fourth Rotation

  • 4 Burpees
  • 8 Snatches (4 each hand)
  • 16 Goblet Squats
  • 32 Kettlebell Swings

Fifth (Last) Rotation

  • 5 Burpees
  • 10 Snatches (5 each hand)
  • 20 Goblet Squats
  • 40 Kettlebell Swings

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When I was done, I felt like my daughter did when we were attempting to get a good picture of her and my husband in their Flywheel gear last night.  “Hooray”!  Flywheel was giving out some incredibly nice “Fly Dad” shirts yesterday in the studio that my husband picked up.  It’s hard to see, but I think he will wear it proudly when he is out with his little girl.