Bodyweight Leg Workout 4

Body Weight Leg Workout

3 sets

1. 3 Way Lunge R – 30 reps

2. Jump Lunge Jumps R – 10 reps

3. 1 legged deadlift R- 15 reps

4. 3 Way Lunge L – 30 reps

5. Jump Lunge Jumps L – 10 reps

6. 1 Legged Deadlift L – 15 reps

7. Prisoner Squats – 20 reps

8. Prisoner In & Out Jump Squats – 20 reps

9. Glute Bridges – 20 reps

10.  Bridge Leg Drops & Pulse Ups R – 20 each

11. Bridge Leg Drops & Pulse Ups L – 20 each


10 Competition Burpees

10 Plank Jacks

Full Body Weighted Circuit Workout 3

50’s work – 10,s rest

3 sets

1. Squat, Clean & Press

2. Side to Side Pushups, 8 mountain climbers

3. Lat Lunge, Reverse Lunge & Curl Alt

4. Plank Climbers, Plank Jack & Froggers

5. Forward Lunge & 1 Legged Deadlift Alt

6. 1/2 Swing & full Swing

7. Burpee Plank Row & Press Alt

8. Goblet Squat & Press

9. Lying Tricep Ext & Leg Raises

10. Deadlift & Row

Leg Burner Workout 1

Leg Burner workout x 3 sets

10 Jump squats in between each exercise

1. Pendulum lunges R x 10 reps

2. Pendulum lunges L x 10 reps

3. Front squats x 15 reps

4. Deadlift x 15 reps

5. Stability ball hamstring curls x 15 reps

6. Side lunge & curtsy lunge R x 10 reps

7. Side lunge & curtsy lunge L x 10 reps

8. Lying Glute raises x 15 reps

Bodyweight 10 min HITT interval workout


Bodyweight 10 min hitt interval workout

1 min work, 10’s rest

One arm burpee

V ups

2 jump lunge, tuck jump

Plyo switch push ups

Star jacks burpee

Plank kick out touch toe

180degree jump squat

Spider pushup


8 wide hop squats, 8 wide push ups

Full 10 min Bodyweight hitt burn workout

60’s work 10’s rest x 3 sets

1. burpee side plank leg lift
2.spiderman pushup 1 leg down dog
3.jump squats
4.jump lunge burpee pushup
5.bear crawl pushup
6.butterfly situp
7.burpee superman hand relaese pushup
8.russian kick, kick under
9.iso squat up and down
10.plank knee in leg lift alt

Sweet Potato and Cauliflower lentil Pie

Clearly i have been on a cauliflower kick… This vegetable is so versatile its amazing and i am hooked.

This pie was so melt in your mouth good, nutritious and filling.  Its the perfect meal just to sit eat and watch a movie.

Sweet potato cauliflower lentil pie


2 medium sized sweet potato. Peeled and diced

1 Head of cauliflower

1 cup of green/brown lentils

1 bell pepper sliced

1 carrot chopped

2 cups of sliced mushrooms

earth balance butter

Nut Milk/Soy milk

1 onion, diced

2 garlic cloves, diced



Start cooking lentils first as they take the longest.  Saute in olive oil onion and garlic until tender.  Add bell pepper, carrot and lentils and about 2-3 cups of water. Add salt and pepper to taste.  Leave to cook for about 30-40 minutes until lentils are cooked and liquid has reduced.

Put sweet potatoes to boil

Put cauliflower to steam.  I didnt boil the cauliflower as it retains water and I didnt want a wet mash.  When cauliflower and sweet potato are tender put in food processor add butter and milk according to your own desired consistency and taste.  Add salt and pepper to taste

Saute mushrooms in garlic and olive oil until cooked

sweet potato cauliflower lentil pie 1

sweet potato cauliflower lentil pie 2


Sweet potato cauliflower lentil pie finished

Now its time to just layer the dish:

potato cauliflower



potato cauliflower

Put in the oven to brown for about 20 min 350 degrees F

Total Body Sculpt & Tone Workout

This workout is a total body workout.  It will make you burn some serious calories.  I would suggest pairing this with 20 min cardio.


20 Reps Each Exercise.

x 3-5 sets

1. Side to Side Squats
2. 4 Mountain Climbers pushup
3. Hammer curl punch
4. Alt Rev Lunges with hands up
5. Quick Bent over row
6. Curtsy Lunge press R
7. Curtsy Lunge press L
8. Renegade row spider plank
9. Deadlift calf raise