there it is everyone.
Video: Shawn Johnson’s Cat Stretch: Upper back, core, triceps & chest
The 15 minute follow along workout can be used as a warm up OR a cooldown. Always start warm & listen to your body. It’s in the bonus workout section of your App.
Note: there’s a little bit of sync trouble with the audio for 1-2 of the moves (they’re ‘off’ time wise per side), so try it once through and make adjustments the next time around.
This 6 move Nike Training inspired circuit will target your glutes, thighs & quads while hitting your core & upper body. It’s intense, so go your own pace and choose the right level for you.
You’ll need a set of dumbbells, a mat, a box (if you have one) and a timer to complete the challenge.
Beginners & Intermediate should aim for 3 rounds. Advanced exercisers can aim for 2 rounds, but with heavier weight/ time modifications.
Suggested Circuit Times
Beginners: complete each move for 1 Minute (30 seconds per side). Complete each exercise back to back, rest one minute & repeat.
Intermediate: add slightly heavier weight, and complete each move for 1 1/2 minutes (45 seconds per side). Complete each exercise back to back, rest 45 seconds minute & repeat.
Advanced: boost your weights, and/or complete each move for 2 minutes (1 minute per side). Complete each exercise back to back, rest 30 seconds & repeat.
Note: You can do these moves with or without equipment. For the box ski jumps, simply shuffle from side to side on the floor or use any sturdy elevated surface if you don’t have a box. Go your own pace.
This Protein Power Salad was unlocked as part of the Super Salads Bonus Reward on the Nike Training App. I’ve pumped up the recipe for 2 servings instead of one, and I preferred sunflower seeds to almonds on mine. I also used lemon juice for a quick splash of zing.
This salad’s the perfect post workout snack, and is only about 350 calories per serving. It’s LOADED with protein, and super easy to make with leftovers from the night before (tip: when doing chicken for dinner, always set aside a little extra for the next day).
Sustitute turkey or tuna as your protein if you’d like, and add lemon juice like I did for a tasty boost!
Protein Power Salad (serves 2)