Fit Villains: Selfish, Shameless, Sassy, Fitness.

Happy Cinco De PLYO!

It’s BEAUTIFUL weather out and spring has spring! If you can, get outside and enjoy it!This is a pic of my “gym” today!

Thought we should all get outside this weekend, so this Weekend Workout has 2 parts: an outdoor challenge and a plyometric quickie bonus.

Plyometrics are a great way to build power, speed and torch a ton of calories in a very short amount of time. Most of you will be able to complete the challenge in less than 10 minutes.

Be sure to drink plenty of water, take breaks when you need to and modify the moves to your level.

How To Do It

• Warm up for 5-10 minutes (jog, walk, squat, jacks etc.). This can count as part of your outdoor challenge too.
• Do the outdoor challenge, the plyo challenge or ideally both. Get outside, enjoy the weather, then bust out the plyo at a park!
• Cool down and stretch.

OUTDOOR CHALLENGE: 20 Minutes Of Outdoor Activity.

A walk, jog, run, sport, hike ANYTHING. Get your heart rate up and don’t stop moving for 20 minutes. (get a WICKED playlist before you go!).

Whatever you choose, try to challenge yourself. Walks count, but try to walk a little faster than what feels comfortable (you can even add a minute of jogging here and there). You should feel a rise in your heart rate for the full 20 minutes, but you have the option to choose your intensity. If you can handle a jog, run or bike ride, go for it! Up to you!

CINCO DE PLYO = 5 Moves. 5 Reps. 5 Rounds.

Complete 5 rounds of the following 5 exercises. 5 moves x 5 reps each = 1 round. Ideally, you’ll flow from round to round with minimal breaks, but if you need to, rest 30-60 seconds between each round.

Advanced: Feeling good? Try 10 rounds (or boost it to 10 reps per exercise!

• 5 Squat Jumps
• 5 Explosive Pushups
• 5 Burpees
• 5 Drop Squat Jacks
• 5 Plank Jacks

Squat Jumps

Sit back and deep in a squat. Bringing your hands behind you, explode up into a jump (get some air!). Land softly and repeat. (Need to omit the jump? Come up onto your toes).

Modifier: Regular Squats

Explosive Pushups

Place your hands on a bench or chair and walk your feet out until you’re in plank position (on an incline: shoulders, hips and feet in one straight line). Your hands should be directly under your shoulders. Sink down into a pushup, then explode up, creating distance between you and the bench (your hands come off the bench about 6 inches). Land softly, then lower down slowly back into the pushup. Repeat. (Feeling bad ass? Add a clap and more distance by exploding further off the bench or try it on the ground).

Modifier: Regular Pushups

Burpees

Squat down and bring your hands to the floor. Hop or step your feet into plank position. Hop or step your feet back to the squat. Stand and add a jump!

Modifier: Modified burpees (step back and no jump)

Drop Squat Jacks

Take your feet out wider than hips width apart and touch your hands to the ground in front of you. Hop your feet in as you raise back to standing. Hop them out and sink back down to the floor (like a jumping jack). Repeat.

Modifier: Regular Jacks

Plank Jacks

Come down into plank position and hop your feet out to wider than hips width apart. Hop them back together again and repeat. Keep your butt down and hands directly under your shoulders.

Modifier: Step your feet out and in instead of hopping.

Have fun & kill it!

Serves 6 to 8

6 ripe avocados
1 teaspoon cumin powder
1 teaspoon coriander powder
1 tablespoon chili powder
1 cup pico de gallo (recipe to follow)
5 Roma tomatoes
1 yellow onion
1 fresh jalapeño
1/2 bunch cilantro
Juice of 1 lime
Salt and pepper to taste

For the pico de gallo, quarter the tomatoes and remove the seeds. Do the same for the jalapeño, unless you want some added heat then keep the seeds. Dice the tomatoes, onions, cilantro, and jalapeño, and toss in a small mixing bowl.

Remove the pit of the avocados and scoop into a mixing bowl. Using a large spoon, smash the avocados just a little so that you can work the rest of the ingredients and seasonings into them. Combine remaining ingredients and season with salt and pepper to desired taste.