Saturday, March 21, 2020

Challenging Bodyweight Exercises [Video]

No gym? No problem!

If your gym is closed and you’re stuck at home, you’re probably worried about losing all of the progress you’ve made. You might not be able to change the situation right now, but you CAN still make progress if you get creative with your workouts and do what you can. If there’s a will, there’s a way!

“Those who say they can and those who say they can’t are both right.” -Confucius 

If you’re already a big fan of bodyweight exercises, great! Or maybe you think they’re “too easy” for your typical exercise routine. Either way, I’ve got 8 challenging bodyweight exercises for you to try at home. Hopefully, some of them are ones you’ve never tried before!

Just because you don’t have added weight in your hands doesn’t mean you can’t get a good workout. (Of course, if you have dumbbells or a kettlebell, add them for even more of a challenge!) These bodyweight movements can be done anytime, anywhere! Try them out and let me know what you think!

Challenging Bodyweight Exercises

Hand-Release Push-Ups – Keep core tight and don’t allow hips to touch the ground. This is a tough movement! If your body starts to “worm,” modify to knees.

Single-Leg Crossbody Deadlift – Keep chest up, reach down to touch the outside of your foot on the opposite side of your body.

Single-Leg Squat – The lower the squat (box, chair, coffee table), the harder the movement. For reference, I recently used a 12″ ottoman, performed 4 sets of 10 on each leg, and I was sore the next day.

Single-Arm Plank – Hold for 30 seconds, keep butt down, core tight, and shoulders/hips square to floor.

Plank Pull-Throughs – Hold a plank and use opposite arm to pull a weight/object of choices through to the other side. Keep butt down, core tight, and shoulders/hips square to floor.

Single-Leg Glute Raises – Lift your hips as far as you can while squeezing glute and keeping your back straight. Return to start position with control.

Split Squats – Keep chest up, shoulders back, and perform slowly for some serious burn. Add weight (anything heavy you can find around the house) for more of a challenge.

Moving Push-Ups – Oh, baby, the side-to side-movement adds some seriously extra core work. If performing this movement on your knees is too easy, do small sets (6-8 reps) on your toes.

 

 

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Loaded Stuffed Sweet Potatoes

loaded sweet potato with ground venisonPotato diets, ’80s throwback when aerobics queens sipped diet coke and ate plain baked potatoes, or forgotten side next to the creamed spinach and ribeye… whatever your memories of baked potatoes may be, you likely no longer think of them as “tonight’s dinner.” But baked sweet potatoes can make delightful pockets for Primal fillings such as ground venison, bacon, and avocado. This loaded stuffed sweet potato makes a great post-workout or post long endurance run, swim, or ride meal.

Loaded Stuffed Sweet Potatoes

Time: 70 minutes

Servings: 1

Ingredients

loaded sweet potato ingredients

  • 1 sweet potato
  • 1-2 tablespoons Primal Kitchen®Avocado Oil
  • 1/2 teaspoon coarse sea salt
  • 2 strips bacon
  • 1/4 small onion, diced
  • 1 pound ground venison*
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 cup pickles, diced
  • 1/4 tomato, diced
  • 1/4 cup lettuce, shredded
  • 1/4 avocado, sliced
  • 2 tablespoons Primal Kitchen Special Sauce

*you’ll use about 1/3 cup cooked for 1 serving

Instructions

Preheat the oven to 425ºF.

Wash the skin of the sweet potato. Prick sweet potato with a fork. Rub with 1 tablespoon avocado oil, and sprinkle the outside with coarse sea salt.

sweet potatoes ready to bake

Place sweet potato directly on the rack of the oven. Place a pan underneath the sweet potato to catch any drippings.

Roast sweet potato for about 50 minutes, or until the thickest part of the potato has no resistance.

sweet potatoes roasting

Remove potato from oven, set aside, and turn off the oven.

roasted sweet potatoes

Dice bacon. In a large skillet over medium-high heat, add bacon and cook until your desired crispness.

Remove bacon from the skillet and drain on paper towels.

Add onion to the skillet and cook, stirring frequently, for 2 minutes. Add ground venison to the skillet, breaking it up into small chunks. Venison is a leaner cut of meat, so if your skillet is too dry, add 1 tablespoon avocado oil, and stir.

diced onions

Cook venison until it’s browned, stirring occasionally and continuing to break up large pieces. Once cooked, stir in pickles, then turn off the heat.

ground venison browning in skillet

Make a slit down the middle of the cooled sweet potato, taking care not to cut all the way through the bottom skin of the potato. Pull the halves apart carefully without tearing the potato in two.

Spoon about 1/3 cup of the ground venison into the sweet potato pouch. Save the rest of the ground venison for leftovers or another recipe.

Top the sweet potato with the cooked bacon, diced tomato, shredded lettuce, sliced avocado, and Special Sauce. Serve immediately.

loaded sweet potato with venison

Nutrition Info (per serving):

Calories: 609
Total Carbs: 40 grams
Net Carbs: 32 grams
Fat: 37 grams
Protein: 29 grams

Primal_Essentials_640x80

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