Sponsored by Isopure. Recipe for Chocolate Banana Peanut Butter Cup shake made with Isopure Whey Protein Isolate below!
Spring is right around the corner and it’s time to get those legs and booty looking good so you can hit the beach or pool parties rocking a hot bod with confidence. This workout targeting the legs and glutes is designed to create shapely athletic looking legs that are tight and toned.
1. Reverse Hack Squats (toes pointed out and sit back into the squat, thrust your hips forward at the top of the movement and keep abs tight to keep pressure off your back and keep it stabilized) 3 sets of 12 reps.
Superset this with Reverse Hyper Glute Squeezes on a high plyo box. Start in a pike position bent over the plyo box and squeeze glute to lift lower body until you’re parallel. 3 sets of 15 reps.
2. Lying Leg Curls – In this variation to the standard leg curl, do the exercise as you normally would by curling your legs up but then lift your quads off the pad squeezing your glutes at the end of the movement. 4 sets of 12 reps.
Super set this with Donkey Kicks with a Resistance Band. Keep your knee in line with your hips and kick straight back and up. 4 sets of 15 reps.
3. Plie squats with heels elevated on a plate. Push glutes forward at the top and hold a 10lb dumbbell at your chest. 3 sets: first set do 15 reps, second set do 20 reps and third set do 25 reps.
Superset these with 1 legged lying hip thrust (use a bosu or small plyo box, while lying on your back place one foot onto the bosu, push through your heel and elevate your hips while lifting the opposite leg into the air) 3 sets of 20 reps on each side.
4. Princess Lunges on an aerobic step. This is similar to a “curtsy” where you step back diagonally into a lunge. As you return to the starting position push through the heel to keep the tension on the hamstrings and glutes. 3 sets of 12 reps.
Superset these with Cable Kickbacks; don’t allow your back leg to swing too high with the kickbacks, this puts unneeded pressure on the lower back. 3 sets of 15 reps.
In order to truly see results you have to keep your nutrition in check as well. After every workout I always take an Isopure 100% Whey Protein Isolate shake. Eating properly post workout is critical because it starts the whole recovery/muscle growth process. My absolute favorite go to treat after a hard workout is this Isopure concoction- it makes the workout so worth it when you know you get this treat at the end. YUM!
CHOCOLATE BANANA PEANUT BUTTER CUP
1/2 cup of milk, soy milk, rice milk or water
1 scoop of Zero Carb Isopure Whey Protein Isolate Dutch Chocolate Powder
1 cup of ice cubes
1 frozen banana
1 tbs peanut butter
1/2 tsp pure vanilla extractDirections:
Combine milk or water, Isopure and ice cubes in blender on high for 30 seconds. Then add additional ingredients and blend again for 30 seconds. Enjoy!
Here are some additional tips to keep you on track to getting yourself beach body ready for this spring and summer.
- Keep your metabolism working efficiently by eating 5-6 small meals a day. Don’t skip meals and include 1-2 Isopure shakes in your daily meal plan.
- Your body needs carbs, but aim to get your carb meals in earlier in the day versus saving a majority of your carbs for the night time. This doesn’t allow your body the time needed to make use of the calories/energy before it begins shutting down for the night.
- Do H.I.I.T (high intensity interval training) style cardio. Get on the cardio equipment of your choice and after a quick warm up go hard for one minute to spike your heart rate, then rest of lower the speed/resistance for two minute. Repeat this for a total of 25 minutes.
- Get rest! Your body does its growing at night. You must get adequate and quality rest in order for your body to make the changes you work so hard for at the gym and in the kitchen.
- Drink water – 1 gallon a day. Make that your goal. Along with the 100+ reasons why water is good for you, in this instance your muscles need water for them to grow and build lean muscle mass. If you’re not properly hydrated your workouts will never be as effective as they could be.
Isopure Zero Carb powder packs 50 grams (per 2-scoop serving) of 100% pure whey protein isolate, without a carb in sight. And it still comes with glutamine, vitamins, minerals and nutrients to keep your muscles tough, lean and ready to rock it. Isopure Zero Carb has 10,900 mg of BCAA’s and 4.6 grams of L-Glutamine in every serving, and is lactose and gluten free, and comes in a variety of seriously delicious flavors: Creamy Vanilla, Dutch Chocolate (Low Carb), Strawberries & Cream, Cookies & Cream, Banana Cream, Mint Chocolate Chip, Toasted Coconut (Low Carb), Mango Peach, Alpine Punch, Apple Melon and Pineapple Orange Banana.
Giveaway!
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