Saturday Bodyweight Workout

What's up peeps!!!

Happy Saturday everyone! I hope you are having a great day and you are fully enjoying your weekend! I will be on Periscope in about 30 minutes (1pm PST) demoing all the exercises below. It will be posted for 24 hours and then come down. However, the workout will stay up here :) don't you worry.

For those of you who are wondering what Periscope is, it's a new app that allows you to live broadcast. You are able to interact by commenting during the video and you can also give out hearts by tapping the bottom right corner if you like what you see. :) The video's stay up for 24 hours and then they are gone. Check me out at ebfbyashley  !!!! Your love and support is always appreciated! Ok now into the good stuff, let's get to that workout! 

Warm up: 2x10 

• Butt kickers 
• Side lunges 
• Arm circles 
• Ankle circles 
• Shoulder circles 
• Reverse lunge monkey swings 

Circuit 1: 3x30 sec/ 10-15 sec of rest (60-90 sec rest between each round) 

• Side lunge to balance with a twist at the top (right leg) 
• Side lunge to balance with a twist at the top (left leg) 
• Plie pops 
• Pike push-up 
• C-V curves 

Circuit 2: 6x20 sec/ 10 sec rest 

• Squat alternating kicks
• High knees w/ torso twist 
• Tricep push-up 
• Superman roll over to knee pull in or v-up 
• Grass hoppers 
• Alternating lunge jumps and punches 
• 1,2,3 knee drives 
• 2 front kicks to 2 back kicks 

Alright that's it team! Go kick some butt and get a little bit stronger! Remember to take breaks as you need, stay hydrated, and always PUSH YOURSELF!! If you are working out you might as well make it count and give it all you have! 

Until next time! 

Pistols....Out! xoxoxoo 

Breakfast veggie cups recipe

Hello!

I hope you all are enjoying your Sunday to it's fullest! I know I always do! Sundays are my sleep in days, my man knows not to wake me, I stay in bed until I feel like getting out! I feel like Sundays are a day of rest and you should spend them how you'd like. I mean I'm not going to lie once I'm up it's go time. I make breakfast, walk the pup, workout, and whatever work I have to get done, well it gets done. Today I have some catch up homework on a online class that I'm taking. It's called Marketing Impact Academy and it's held by this awesome women named Chalene Johnson. I'm obsessed right now, and have a huge lady crush! :) She is a go getter and I totally relate to her in most ways. I'm excited to see what this academy does for me and my business. I'm already noticing slight changes, so it's really exciting for me! :)

Anyways, this afternoon (lol) I did a Periscope video on these yummy breakfast cups! If you missed it go check it out at ebfbyashley. I put them together and then do a short taste test video with Rastko. He thinks that they are "bomb" so it's one way to get your guy to eat his veggies! :)

Ok here we go!

Ingredients: 

• 12 eggs
• Sea salt, black pepper, garlic powder, and red pepper flakes (optional-we like heat) 
• 1 cup chopped mushrooms 
• 1/2 medium red bell pepper
• 1/2 medium green bell pepper 
• 12 Tbsp. Homemade salsa (or sub pico de gallo from store) 
• Goat cheese 

Directions: 

1. Heat oven to 375 degree F
2. Lightly coat a twelve tup muffin tin with coconut spray 
3. Put pan on medium heat and coat with coconut spray
4. Chop veggies and add to pan let sauté for 5-7 minutes 
5. Place eggs in a large bowl: whisk to blend 
6. Season eggs w/ sea salt, black pepper, garlic powder, and red pepper flakes if/or as you'd like 
7. Add mushrooms and bell peppers to eggs and mix 
8. Evenly pour egg mixture into muffin cups 
9. Bake for 17 minutes or until a toot pic inserted into the center of cups comes out clean 
10. Top each egg cup with 1/2 Tbsp goat cheese and 1 Tbsp. homemade salsa or pico de gallo from store 

Here is what they look like when they come out of the oven and platted! :) Enjoy!

Until next time pistols out! xoxo

9/19/15 Periscope workout

Hi everyone and happy Saturday! 

Head to my Periscope right now (1:00pm PST) to check out the tutorial for this workout! :)  Your love and support is much appreciated! If you have any suggestions or want to see something in the next workout feel free to leave comments below! :) If you have no clue what Periscope is or what I'm talking about it's a new app that allows you/me to live stream! If you download the app and search for me ebfbyashley you can see the moves below for the next 24 hours. :) If you missed it, stay tuned for the next one next Saturday! Also, I'm going to try and be on everyday with tips, motivation, and all kinds of other fun stuff! Enjoy and I'll see you soon! xo 

Warm-up: 2x

• ·      Jog in place 20 kicks
• ·      Reach overs (R side) 8
• ·      Reach overs (L side) 8
• ·      Toe touches 8 each side
• ·      Suicides 6 each way
• ·      Arm circles (forward) 8
• ·      Arm circles (back) 8

Workout: 60 work/ 20-30 sec rest, 40 work/ 20-15 sec rest, 30 work/ 15-10sec rest, 20 sec work/10 sec rest

Circuit 1:

• ·      Surrenders (R side)
• ·      Knee Thrusts (R side)
• ·      Burpee w/ or w/o the push-up
• ·      Kick pops (R side)
• ·      Sumo squat w/ touch downs
• ·      Surrenders (RLside)
• ·      Knee Thrusts (L side)
• ·      Burpee w/ or w/o the push-up
• ·      Kick pops (L side)
• ·      Sumo squat w/ touch downs

Circuit 2:

• ·      Narrow Squat to wide (right and left side step out) then squat jump
• ·      Cross over lunge w/ standing knee drives on each side
• ·      Plié to sumo squat hops
• ·      Lunge push off (R leg)
• ·      Lunge push off (L leg)

Circuit 3:

• ·      Plank up downs
• ·      Bicycles in a boat
• ·      Side plank hip dips