f i t n e s s // f r i d a y

weighted work out below.

head to my Instagram page to see the moves demonstrated! 

rep scheme

round one -- 1 minute each move

round two -- 20 reps each move

1. squat thrusters

2. swings

3. rev burpee + shoulder press

4. rev lunge + shoulder press (1 minute each side)

5. kneeling squat + around the world

6. 1 row + 1 rev fly 

7. tricep push up + alt reach back

8. bicep curls

9. switch lunge jumps

10. plank rows + twisting shoulder presss

11. butterfly ab sit ups

and for after your workout these chia bites are  perfect

1 cup sprouted oats

1 cup melted coconut butter

 1+ handful shredded coconut

1/4 cup pepitas

1 T ghee

1/4 cup melted cacao butter

1 tsp honey

2 T chia seeds

2 T brain octane (optional)

1/4 tsp vanilla

1 scoop each of protein + collagen

blitz // roll // refridgerate

xx, 

GL