FIT Momma's Exercise of the Week: JUMP SQUATS

Benefits:

• Jump Squats work the big muscles of the legs and the butt. 
• Doing this exercise regularly will help to tighten and tone the thighs and butt areas. 
• Using the big muscles of the legs burns calories. 
• If the exercise is done continuously,  Jump Squats can be an effective cardio workout.

Do 3 Sets of 12 at least 3 times per week

 

How To:

• Place your hands behind your head with the elbows out.
• Make sure your feet are hip-width apart.
• Push your hips back and bend your knees until your thighs are almost parallel with the floor
• Make sure to keep your chin and chest up (this helps to keep your back from rounding out)
• Jump as high as you can landing in your squat, starting the next rep 

Cardio Boost workout!

Need a cardio program to jump start your fitness journey? Looking to add a cardio boost to your strength training sessions?  Here ya go! 

• 20 sec Jumping jacks 
• 10 sec rest
• 20 sec Squats
• 10 sec rest
• 20 sec high knee jog in place
• 10 sec rest
• 20 sec Burpees 

Repeat twice! Challenge yourself and do both sets NONSTOP! Let me know how it goes for you :)

Quick Lunch Idea: No Fuss Chickpea Salad

This recipe is easy and quick and can be made a day or two before hand.  This is the combination of veggies I love, but you can make it your own by adding more or less.  Apple cider vinegar also goes well with chickpeas.  Add lentils for a great protein kick :) 

• 1 can of cooked chickpeas (drained and rinsed)
• 1/2 of a small red onion (diced)
• 1/2 of a small red bell pepper (diced)
• 1/2 of an English cucumber (diced)
• 1/2 of a small yellow bell pepper (diced)
• A handful of cherry tomatoes (halved)
• 2 tbsp. of red wine vinegar
• 1 ½ tbsp. of extra virgin olive oil
• A pinch of red pepper flakes
• Add salt and fresh ground black pepper to taste  

Combine veggies and chickpeas in a bowl.  Wisk vinegar and olive oil together and use to dress salad adding red pepper flakes, salt and pepper.