Workout of the Day: #TransformIn2017 Day 1

WORKOUT OF THE DAY: #TransformIn2017 Day 1

Here are more details of the Workout and Smoothie for Day 1!

Warm up: 1 Set

Glute bridges: 15 Reps

Bird Dog: 15 Each Side

Hip flexor stretch: 30-second hold

Air Squats: 10

Jumping Jacks: 20

Work Sets:

The main work set is based on Tabata-style training, which means you would do one exercise for 4 minutes. You would do it at high-intensity (all-out effort) for 20 seconds, then rest for 10 seconds for 8 rounds.

Since we’re just getting started, you’ll only do each exercise below for one minute (2 rounds).

1 Minute Each


Push Ups


Mountain Climbers

Cool Down:

Plank: 30-60 seconds

Controlled stretches, like the ones here

Smoothie: You’ll need a blender and various fruit, veggies, and liquid (My preferred is—1 cup water, 1 cup of coconut/almond/cashew milk). Protein powder optional but recommended.

Handfuls of: Strawberries, Blueberries, and/or Mango

1 banana

1 cup Almond/Cashew/Whatever Milk

1 cup water

1 TBSP Peanut butter

Handful of kale

Blend until smooth. Sprinkle chia seeds.

Drink and enjoy!