0

Your Cart is Empty

Day 4 of 21 Day Challenge: Guilt-Free Baking

March 27, 2014 2 min read

Now that my cupboards and fridge are full, it’s time to empty them out again by having a full day devoted to guilt-free baking. AND since today’s workout is focused on the core, I thought it would be fitting that I help my core with nummy gluten-free goodies as well. Abs are made in the kitchen after all. What I will be making today: -       Cookie dough bites (with almonds instead of cashews) -       Kale chips -       Oatmeal banana morning muffins Everything turned out really well, even the kale chips, which I was a bit nervous about. (#skinnyrecipes blog posts of all of the above to come) WORKOUT: Video used: Equipment needed: 1_34_1_1024x1024 Click here to get your Hiit bar equalizer_fb Click here to get your equalizer sandbag_FB Click here to get your sandbag kettlesandbell Click here to get your kettle sandbells Screen Shot 2014-03-24 at 1.41.44 PM And check out the Challenge Guide and Burnout Workouts here  

Workout breakdown:

 14 exercises

30 seconds work – 10 seconds rest

*skip/high knee*

1)   Single arm chest press + reverse curl

*skip/high knee*

2)   Left side cross over jack knife

*skip/high knee*

3)   Right side cross over jack knife

*skip/high knee*

4)   High-low abs + push-up

*skip/high knee*

5)   V sit + lift knees x5 + bike legs x10

*skip/high knee*

6)   Row + push-up x2 + burpee press

*skip/high knee*

7)   L+R alternate cross shoulder press to knee

*skip/high knee*

8)   Knee tucks + V

*skip/high knee*

9)   L+R alternate box knee lift + twist weight

*skip/high knee*

10) L+R alternate bench v-lift x5 + V touch toe x5

*skip/high knee*

11) Sandbag swing

*skip/high knee*

12) Left arm + leg row x5 + leg shoulder press x5

*skip/high knee*

13) Right arm + leg row x5 + leg shoulder press x5

*skip/high knee*

14) Mountain climbers x10 + crab toe touch

*skip/high knee*

Modifications:
  • I used the backs of two chairs instead of an equalizer, although I found them a bit hard to grip, so maybe taping them up or having a cloth on hand would be good.
  • Used free weights instead of kettle sandbells
  • For the balancing exercises, I am generally pretty good at balancing from yoga, but my left side is much more wobbly, engaging the core fully helps a lot, but also moving your floating leg in rhythm with your arm helps, even if it's just bending your knee and moving it back and forth, whatever it takes to not drop that foot to the floor.
  FOOD: For breakfast I had the Orange Coconut Cream Smoothie, recipe found in the Catching Fire Guide. My lunch was salad with toasted chickpeas, and tea. For dinner I had a simple vegetable stir-fry with chickpeas on brown rice. For the sauce I had a thai peanut sauce, and some chopped peanuts sprinkled on top. day4stirfry Snacks: Celery with organic crunchy peanut butter Kale chips   THOUGHTS:
  • I find that it is so much easier to motivate myself to work out if my house is FREEZING in the morning.
  • I don’t know if it was the baking or the workout but I am sleeeepy. Definitely going to bed early tonight.
  • Today was gluten and wheat free! Wooo!

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.