One of Brett and my favorite things to do on Saturday mornings is to go workout with our friends Justin and Mary. We call these workouts "Justin Workouts" after Justin, obviously, who creates the workouts for us. Most of the time they are interval workouts that last around 30 minutes and leave us shaky and sore the next morning.
I used to not care for weight training workouts, or interval workouts for that matter, but these regular Saturday Justin workouts have made me a believer. The time goes so fast because you are constantly changing exercises which is also great for keeping your heart rate up. It's fun to workout in a group too because you can push each other and know that you are not the only one suffering. Of course, I also love being sore the next day too.
Yesterday we did an interval workout that had ten exercises, each lasting for one minute with 15 seconds of rest in between. We did this set three times and we were definitely feeling it by the end. I used 10 lbs. weights while the guys used 20s and 30s.
30 Minute "Justin" Interval Workout:
- Goblet Squats (we stacked our weights vertically on top of each other and squatted with the weights in between our legs)
- Alternating Bicep Curls
- Mountain Climbers
- Alternating Forward Lunges
- Wall Sit (with our weights on thighs)
- Rotating Planks (start on your elbows in a plank position and rock your hips side to side, keeping your abs tights)
- Spiderman Pushups (These are normal push-ups, but while you are down you lift one leg up to your side, crunching your obliques. Then you push back up and repeat on the other side.)
- Straight Back Rows (Lean forward with your legs slightly bent and your back straight and pull your weights up to your side and back down. This will work your upper back.)
- Full Body Jumping Jacks (Jump, make an "X" in the air and land with your feet together. Repeat)
- Full Body Squats (Squat with your weights on the outside of your legs. When you come up, curl your weights up and push them up over your head. Repeat.)
Rest for 2 minutes between each set. Feel the burn!!
Another great thing about Saturday morning "Justing Workouts" is that we often share a meal together afterwards. Smoothies are usually our appetizer before lunch and sometimes I'll bring over something sweet for us to enjoy with coffee.
Yesterday I brought over some of my Pumpkin Chocolate Chip Scones and some freshly made Lemon Blueberry Scones (which may have made us really late cause I underestimated the baking time). Nobody can get in trouble for being late if their bringing over scones though, so no problem there.
Here's the recipe. And I gotta say, they make for great post-workout fuel.
Lemon Blueberry Scones
(Makes 8 Serving)
· 1 ½ cup whole wheat flour
· 1 ½ cup all-purpose flour
· ½ cup natural cane sugar
· 1 tablespoon baking powder
· ½ teaspoon salt
· 1 tablespoon lemon zest
· ½ cup unsweetened almond milk
· 1 teaspoon apple cider vinegar
· 1 teaspoon vanilla extract
· 4 tablespoons earth balance
· ½ cup unsweetened applesauce
· 1 cup frozen blueberries
· ½ cup powdered sugar
· 1 tablespoon fresh lemon juice
1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
2. In liquid measuring cup, whisk together the almond milk and vinegar together. Set aside for a few minutes.
3. In a large bowl, whisk together the flours, sugar, baking powder, salt and lemon zest.
4. Using a pastry cutter, cut in the earth balance and applesauce until a course, pebbly mixture forms.
5. Add the vanilla extract into the milk mixture and then pour the milk mixture into the dry mixture. Use your hands and mix until just combined.
6. Fold in the frozen blueberries.
7. Place the dough on the parchment paper and flatten into a circle that is about 1.25 inches thick.
8. Cut the circle into 8 wedges and slightly separate.
9. Bake for 25-27 minutes or until a fork inserted into the dough comes out clean.
10. For the glaze, stir together the powdered sugar and lemon juice. Add in more juice if the glaze is too thick and more sugar if it is too runny.
11. After the scones have cooled, top them with the glaze and serve!