Weekend Workout and Smoothie Bowls

It may be Tuesday, but I’m bringing it back to the weekend. Mine went a little something like this.

Smoothie Bowl – Leg Workout – Smoothie Bowl.


First Smoothie Bowl of the Weekend

Last week, I was sick as a dog and only managed two gym workouts. Gearing up for leg day on Saturday, I needed some major fuel, so I whipped up a giant smoothie bowl with a protein boost.

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Vanilla Chia Banana Smoothie Bowl

For this bowl, I blended 3 frozen bananas, 3 tablespoons soy milk, and 3 tablespoons Vegan One Nutritional Shake in the Vanilla Chia flavor. Topped with Nature’s Path Vanilla Almond Granola and cocao nibs.

Vega is plant-based giving the bowl a slightly green color. It was my first time trying this brand. I bought a sample packet at Sprout’s and used about 1/3. These days, I am not big on protein powder. I prefer to get my nutrients directly from food, but I did really like the chai flavor in this bowl. We’ll see, I may buy sample packets from time to time.


Weekend Workout

Here are the details of my leg workout. It took about ~45 minutes. I usually rest about 15-30 seconds between sets.

Set 1: Super Squat Machine (facing inward)

  • 15 x wide stance [90#]
  • 15 x narrow stance [90#]
  • 12 x wide stance [110#]
  • 12 x narrow stance [110#]
  • 10 x wide stance  [130#]
  • 10 x narrow stance [130#]
  • 12 x wide stance [110#]
  • 12 x narrow stance [110#]
  • 15 x wide stance [90#]
  • 15 x narrow stance [90#]

*Start with the lightest weight, build to the heaviest weight, and then taper back down to the lightest weight.

 

Set 2: Lying Leg Curl  3 x 15 [45#]  *superset*                                                                                                        

Thigh Abductor  3 x 15 [75#]

*Complete set of lying leg curls, immediately complete set of thigh abductor, rest, and then repeat superset two more times.

 

Set 3: Leg Extension  8 x right leg [30#], 8 x left leg [30#], 8 x both legs [70#] *superset*

Stiff Legged Deadlifts  3 x 15 [40# barbell]

*Complete set of leg extensions, immediately complete set of stiff legged deadlifts, rest, and then repeat superset two more times. One set of leg extensions is 24 reps – 8 reps on the right, 8 reps on the left, 8 reps with both.

 

Set 4: Calf raises  4  x 12 [80#]

*To target all muscles in your calf – do the 1st set with feet pointed straight, 2nd set with feet pointed out, 3rd set with feet pointed straight, and 4th set with feet pointed in.

 

You’re done! Warm-down and stretch.

Let me know in the comments if you try this workout!


Second Smoothie Bowl of the Weekend

Sunday for lunch, I was craving another smoothie bowl. Luckily for me, I had 3 more frozen bananas. Unluckily for me, the hubs also wanted a bowl. I settled for a half bowl with a side of kale salad.

Strawberry Banana Smoothie Bowl
Strawberry Banana Smoothie Bowl

For this bowl, I blended 3 frozen bananas, 5 frozen strawberries, 3 tablespoons soy milk, and 3 tablespoons Vegan One Nutritional Shake in the Vanilla Chia flavor. Topped with Nature’s Path Vanilla Almond Granola, frozen strawberries, and cocao nibs.

I am just loving banana ice cream, acai bowls, and smoothies bowls. You must get on this bandwagon ASAP. Let me know your favorite combinations, and I will give them a try!

Have a great rest of the week, my blog buddies.

~Katie J.

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