Weekend Warrior Workouts, Week 28: “The High Road”


You’ll need a treadmill that’s set to the highest incline you can handle.

  • 10 Seconds Sprint / 10 Seconds Rest / 10 Sets
  • 20 Seconds Sprint / 20 Seconds Rest / 8 Sets
  • 30 Seconds Sprint / 30 Seconds Rest / 5 Sets
  • 60 Seconds Sprint / 60 Seconds Rest / 3 Sets

VIDEOS

Weekend Warrior Workouts, Week 28: “The High Road”
Complete the following workout, in order:' You'll ...
Complete the following workout, in order:' You'll need a treadmill that's set to the highest incline you can handle.
  • 10 Seconds Sprint / 10 Seconds Rest / 10 Sets
  • 20 Seconds Sprint / 20 Seconds Rest / 8 Sets
  • 30 Seconds Sprint / 30 Seconds Rest / 5 Sets
  • 60 Seconds Sprint / 60 Seconds Rest / 3 Sets
  https://youtu.be/BhcRjrX0wh4
Weekend Warrior Workouts, Week 27: “Flash Forward”
https://youtu.be/sqZYn3MT66s Complete Three Round...
https://youtu.be/sqZYn3MT66s Complete Three Rounds of the Following Exercises:
  • 50 Soccer Shuffles
  • 40 Lateral Cone Hops
  • 30 Single Arm Kettle bell Swings, Alternating
  • 20 Plank Snatches
  • 10 Twist-Twist Sprawls
Weekend warrior workouts, Week 26: “Slide”
https://youtu.be/B8gh8U6rj_A Complete Four Rounds ...
https://youtu.be/B8gh8U6rj_A Complete Four Rounds of the Following Exercises: You'll need moving sliders for this workout!
  • 8 Sliding Push-ups with a forward reach, 8 each
  • 8 Sliding Push-ups with a single-arm chest fly, 8 each
  • 15 Sliding Mountain Climbers, 15 each
  • 15 Sliding Cross-Body Mountain Climbers, 15 each
  • 8 Sliding Pike Push-ups
  • 8 Sliding Jack Knife Crunches
  • 8 Sliding Single Leg Hamstring Curls
  • 8 Sliding Hamstring Curls
  • 8 Slider Ab Reaches
Weekend Warrior Workouts, Week 25: Leg Day
https://youtu.be/MT7-1AnvOVM Complete 3-4 rounds o...
https://youtu.be/MT7-1AnvOVM Complete 3-4 rounds of the following exercises. Make sure to take breaks as needed: • 15 Lateral Lunge to Press • 14 Goblet Squats • 13 Glute Bridge Marches • 12 Sprinter Sit-Ups • 11 Box Jumps
Weekend Warrior Workouts, Week 23: Turning Shoulders into Boulders!!!
https://youtu.be/cuN5TGiZkPo Complete four rounds ...
https://youtu.be/cuN5TGiZkPo Complete four rounds of the following exercises:
  • 20 DB Arnold Presses
  • 20 DB Shoulder Presses
  • 20 DB Upright Rows
  • 20 DB Lateral Raises
  • 20 DB Front Raises
  • 20 Double Unders
THIS IS NOT FOR THE FAINT OF HEART!
Weekend Warrior Workouts, Week 22: The Summer Sizzle
https://youtu.be/0Ef66Pdyx9o Complete 4 Rounds of ...
https://youtu.be/0Ef66Pdyx9o Complete 4 Rounds of the following exercises in order with your best form, as fast as possible:
  • 10 Renegade Rows + Kickbacks
  • 10 Thrusters
  • 10 Overhead Situps
  • 10 Overhead Leg Lifts
  • 20 Schoolbus Drivers or Bus Drivers
  • 10 T-Push Ups
This workout is a great one that requires little to no equipment, no need for much space, and it's quick but highly effective. You're going to target your Shoulders, Legs, and abs with this one! Totally great workout, anytime, anywhere!
Weekend Warrior Workouts, Week 21: Mama Said Knock You Out!
https://youtu.be/G4meChontsc Perform 5 rounds of t...
https://youtu.be/G4meChontsc Perform 5 rounds of the following exercises. Make sure to get in a 5-10 minute warm-up/cool-down before and after your workout:
  • 10 One-Legged Deadlifts
  • 10 One-Legged Glute Bridges
  • 10 Side Lunges
  • 10 Deck Squats
  • 2-minute Plank
Weekend Warrior Workouts, Week 20: “Do Get it Twisted”
Complete 4 Rounds of the following exercises in yo...
Complete 4 Rounds of the following exercises in your best form, as fast as possible:
  • 20 Arnold Presses
  • 15 Rotational Squat Jumps
  • 10 Standing Horizontal Chops
  • 20 Russian Twists
Get in a 5-10 Warm-up & Cool-down at the beginning and end of the workout https://youtu.be/xRdtIePUc5k
Weekend Warrior Workout, Week 19: “The 100”
https://youtu.be/J-Zpy5cQ-0A Complete 100 reps of ...
https://youtu.be/J-Zpy5cQ-0A Complete 100 reps of each exercise with proper form. Rest as needed. Warm-up and cool down for 5-10 minutes each.
  • Prisoner Squats
  • Arm Circles forward or backward
  • Jump Ropes or Air Jump Ropes
  • Plank Jacks
  • Butterfly Sit Ups
Weekend Warrior Workouts, Week 18: “The Peak”
https://youtu.be/ZFrSharWfwA Complete 7 rounds in ...
https://youtu.be/ZFrSharWfwA Complete 7 rounds in your best time with proper form. Warm-up and cool down for 5-10 minutes each. • 5 Burpees • 10 Hollow Rocks • 15 Mountain Climbers 1-1 • 20 kettlebell or dumbbell swings • 15 Mountain Climbers • 10 Hollow Rocks • 5 Burpees
Weekend Warrior Workouts, Week 17: “Leg-Blaster Delight”
Complete 4 rounds in your best time with proper f...
Complete 4 rounds in your best time with proper form. Warm-up and cool down for 5-10 minutes each.
  • 20 High Knees 1-1-2-2
  • 20 Superhero Lunges 1-2-3-4 (lunge forward, balance on front leg and lift back leg up while stretching out arms parallel to ground. Return to starting position)
  • 20 Weighted Step Ups 1-1-2-2
  • 20 Skaters 1-1-2-2
  • ¼ mile run
Weekend Warrior Workouts, Week 16: The Royal Pain
Weekend Warrior Workouts, Week 15: Welcome Back to Nebraska!
Weekend Warrior Workouts, Week 14: “I Think You Dropped a Lung… Again”
https://youtu.be/tWTGNFJUL9o
https://youtu.be/tWTGNFJUL9o
Weekend Warrior Workouts, week 13: “I Think You Dropped A Lung…”
https://youtu.be/DXJBbPmS-Sk
https://youtu.be/DXJBbPmS-Sk
Weekend Warrior Workout, Week 12: “This May Sting a Bit…”
https://youtu.be/IJ54aGKvs6w
https://youtu.be/IJ54aGKvs6w
Weekend Warrior Workout, Week 11: “Shamrock 7’s”
https://youtu.be/-lB9i3MOCoM
https://youtu.be/-lB9i3MOCoM
Weekend warrior workouts, Week 10: “Let’s Go!”
https://youtu.be/elCnF9HwWF4
https://youtu.be/elCnF9HwWF4
Weekend Warrior Workouts, Week 9: “The Beach Is That Way”
https://youtu.be/j1aNMp4J3DI
https://youtu.be/j1aNMp4J3DI
Weekend Warrior Workouts, Week 8: “Feel the burn”
https://youtu.be/2i0JpbmNZmc
https://youtu.be/2i0JpbmNZmc
Weekend Warrior Workouts, Week 7: “Werk It!”
https://youtu.be/MvHUssZ9Lds
https://youtu.be/MvHUssZ9Lds
Weekend Warrior Workouts, Week 6: “LEFT/RIGHT!”
https://youtu.be/z8VOkHBnX5A
https://youtu.be/z8VOkHBnX5A
Weekend Warrior Workouts, Week 5: “Move!”
https://youtu.be/u5tQoPyxlnc
https://youtu.be/u5tQoPyxlnc
Weekend Warrior Workouts, Week 4: “Fight!”
https://youtu.be/4xdAYO3MimY
https://youtu.be/4xdAYO3MimY
Weekend Warrior Workouts, Week 3: Nebraska!
https://youtu.be/O-2UuBz8rIU
https://youtu.be/O-2UuBz8rIU
Weekend Warrior Workout, Week 2: 100, 50, 25
https://youtu.be/VvsvEblCE6c
https://youtu.be/VvsvEblCE6c
Weekend Warrior Workout, Week 1: 20/16
https://youtu.be/W8fQoqrbta8
https://youtu.be/W8fQoqrbta8
Weekend Warrior Workout, Week 52: “20/15”
https://youtu.be/BYeCzFul_9U
https://youtu.be/BYeCzFul_9U
Weekend Warrior Workouts, Week 51: Egg Nog Blaster
https://youtu.be/OXlL7lsWfzM
https://youtu.be/OXlL7lsWfzM
Weekend Warrior Workout Week 50: 12 Days of Fitness
Merry Christmas, everyone! Today marks a mileston...

Merry Christmas, everyone!

Today marks a milestone at Kevin Le Fit. We launched our first workout video! Just in time for Christmas, this Christmas edition of the Weekend Warrior Workout stars Laynie Mitchell and features 12 exercises that requires no equipment and no major space. Perform 3-4 sets of this and you'll be melting away the fat in no time! To perform at your best and to limit the risk of injury, make sure to get in 5-10 minutes of warm-up/cooldown before and after your workout. Perform 3-4 rounds of this workout with the best form possible. 1) 1 x Tuck Jump 2) 2 x Surfer Get Ups 3) 3 x Overhead Squats 4) 4 x Frog Kicks 5) 5 x Burpees 6) 6 x Superhero Lunges 1-1 7) 7 x Leg Raises 8) 8 x Spiderman Push-ups 9) 9 x 1/s Kneeling Get Ups 10) 10 x High Knees 11) 11 x Jack Knives 12) 12 x Star Jumps
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Recipes

Baked Almond Chicken Strips
You may not know this about me, but I'm a huuuuuuu...

You may not know this about me, but I'm a huuuuuuuuge fan of Fried Chicken. No, seriously. Huuuuuuuuuuuuge! So much that I used to have "Fried Chicken Fridays" where I'd go get me a bucket of fried chicken and bring it home to devour. I knew I had a problem when Tamara came home one day and found a bucket of fried chicken bones and scraps in the trash can and called me out on it. I've since scaled back on it heavily, but it doesn't mean that I have a secret love affair with the stuff.

Anyway, even though I love me a bucket of deep fried chicken thighs and drumsticks, it doesn't mean I can't do a much healthier alternative. My friends at iFoodReel.com posted up this killer, healthy variation on chicken strips that I think you would love just about any time of the day, week, month, or year! Enjoy!

INGREDIENTS:
  • 1.5 lbs or 3 very large chicken breasts, boneless & skinless
  • 1 1/4 cup almonds, ground (almond meal works too)
  • 1 tablespoon of garlic or onion powder
  • 1 teaspoon oregano or basil, dried
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 2 eggs, large
  • cooking spray
  • organic ketchup or honey mustard for dipping
INSTRUCTIONS:
  • Preheat oven to 450 F degrees. Line large baking sheet with unbleached parchment paper, spray well with cooking spray and set aside.
  • In one small bowl, mix ground almonds (almond meal), garlic (onion) powder, oregano (basil), salt and pepper. In another small bowl, whisk the eggs.
  • Wash chicken breasts and pat dry with paper towel. Cut into 1/2 inch thick strips lengthwise. Place a few on a cutting board, cover with a piece of plastic wrap and pound with a meat tenderizer a few times. Repeat with remaining pieces.
  • Dip each strip into an egg mixture, coat completely in almond mixture and place on prepared baking sheet. Bake for 15 minutes on one side, flip and bake for another 12-15 minutes or until golden brown. Please note, when flipping the bottom might look under baked and soggy but it will get browned and crispy, trust me. Serve hot with organic ketchup or Honey Mustard Sauce, or Cauliflower "Mashed Potatoes" for a complete meal.
(Storage Instructions: Refrigerate for a few days or freeze for up to 3 months. To reheat, bake from frozen for 10-15 minutes at 375 degrees F.)  
Spaghetti Squash Pad Thai
You know those times when you get that craving for...
You know those times when you get that craving for that super-carby, savory, salty, spicy, sweet food thing and it won't go away until you had it?! Yeah, I get those too. Mine is usually some kind of noodle dish like chow mein, ramen noodles, pho or pad thai. Duuuuuuuuuuuuuude... I want some now just thinking about it. The only problem is that I end up regretting it later on when I feel completely bloated and just "ugh...". Not Today! The following recipe is from my friends at TheRoastedRoot.net. This is very much a "Low Carb", Low Sodium take on a classic and universally loved dish that's a massive combo of savory, sweet & spicy all in one shot without the guilty and regretful feeling that usually follows. INGREDIENTS:
  • 4 tablespoons coconut oil, separated
  • 1 small spaghetti squash, roasted
  • 1 red bell pepper, cut into matchsticks
  • 1 jalapeno, seeded and chopped
  • 1-1/2 cup grated carrot
  • 3 cloves garlic, minced
  • ½ pound shrimp, peeled and deveined
  • 2 tablespoons raw cashews, chopped
  Cashew Ginger Sauce:
  • 2 tablespoons cashew butter
  • 2 tablespoons lime juice
  • 2 tablespoons liquid aminos (or low-sodium soy sauce)
  • 1 tablespoon pure maple syrup or agave nectar
  • 1 tablespoon red chili sauce (such as sriracha)
  • 1 tablespoon fresh ginger, peeled and grated
  INSTRUCTIONS:
  • Preheat the oven to 400 degrees F. Chop the tip and tail off of the spaghetti squash cut in half lengthwise. Remove the seeds and innards with a spoon. Drizzle 1 tablespoon of coconut oil or olive oil over each half and rub into the flesh so that the whole surface is coated. Sprinkle with salt and pepper and place cut-side down on a large baking sheet. Bake for 45 to 55 minutes, until spaghetti squash strings release easily when scraped with a fork. Allow squash to cool before using a fork to scrape from one end of the squash to the other, releasing spaghetti strings. Repeat with other half of the squash
  • Add all of the ingredients for the sauce to a small blender and blend until smooth.
  • Heat 2 tablespoons of coconut oil in a medium-sized non-stick skillet over medium heat. Add the bell pepper and jalapeno and sauté, stirring occasionally for 3 minutes.
  • Add grated carrot and garlic and sauté until bell pepper has softened but is still al dente, about 3 to 5 minutes.
  • Move the vegetables over to one side of the skillet and add the raw shrimp. Cook about 1 to 2 minutes, flip and cook an additional 1 to 2 minutes until shrimp is plump, pink, and cooked through.
  • Add the cashew-ginger sauce and cook an additional 2 to 3 minutes. Add spaghetti squash and stir everything together until everything is coated in the sauce.
  • Serve with fresh chopped basil or cilantro and raw cashews.
 
Tangy Greek Dressing
There's something delightful about Greek Salad. Ma...
There's something delightful about Greek Salad. Maybe it's the crispy fresh leafy lettuce, or the hearty (almost meaty) cuts of tomatoes, or maybe the juicy olives, or possibly the crumbled feta cheese sprinkled all about. I dunno, but it's one of my all-time favorite salads! One thing that really sets this salad apart is the dressing, and today, I present to you the most insanely easy recipes for the Tangy Greek Dressing. Not only is it easy to make and light on your wallet, it's going to keep your waistline down too! Enjoy! INGREDIENTS:
  • 1/2 cup olive oil
  • 2 tablespoons red wine vinegar
  • small squirt Dijon mustard
  • 1/2 teaspoon each of oregano and marjoram
  • salt and pepper to taste
  • 1 clove crushed garlic
  • 1/2 teaspoon lemon juice
  INSTRUCTIONS:
  • -Put all ingredients in small jar with lid and shake until well mixed.
  (Great with: dark lettuces, feta cheese, olives, and cucumbers. Also a good marinade for a cucumber and onion salad.)
Savory Boeuf Bourguignon
Ingredients: 3-4 lbs grass-fed beef (roast, round,...
Ingredients:
  • 3-4 lbs grass-fed beef (roast, round, steak, etc.)
  • 3 slices of bacon
  • 3 large carrots
  • 1 onion
  • ½ (6 oz.) can tomato paste
  • 2 cloves garlic
  • small package of mushrooms, sliced
  • 4 tablespoons of butter
  • spices (basil, thyme, salt, pepper, parsley, etc)
  • 1 cup beef broth (or water)
  • 3-4 cups (1 bottle) of dry red wine
  • ¼ cup almond or coconut flour
INSTRUCTIONS:
  • Preheat oven to 325.
  • Brown bacon in large pan, remove bacon and add 2 tablespoons of butter to bacon fat grease in pan.
  • Cut beef into 1-inch chunks and brown beef evenly. Can roll in almond or coconut flour before browning if you are using the flour.
  • Put into large baking or casserole dish with cover.
  • Chop carrot and onions and brown slightly in the same pan and then put in baking/casserole dish with beef.
  • Mince garlic and sprinkle over beef.
  • Sprinkle mixture with spices to taste (thyme, basil and parsley are really good additions to this).
  • Pour water or broth and wine over mixture and cover baking pan or casserole dish- can also use foil if you don’t have a covered casserole dish.
  • Cook in oven 2.5-3 hours until beef is fork tender and breaks apart easily.
  • About 15 minutes before beef is done, brown mushrooms in a skillet with 2 tablespoons of butter. Add to beef and cook an additional 5-10 minutes in oven.
  • Remove from oven, let sit 10 minutes before serving and serve with salad of choice.
  • serves 6-8
Homemade Vanilla Cinnamon Raisin Almond Butter
INGREDIENTS: 16 oz. raw almonds (about 3 1/4 cups)...
INGREDIENTS:
  • 16 oz. raw almonds (about 3 1/4 cups)
  • 1/4 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt, plus more to taste
  • 1/2 cup raisins
  • optional: 1-2 teaspoons coconut oil, if necessary
INSTRUCTIONS:
  • Preheat oven to 350 degrees F. On large baking sheet spread out almonds and roast in oven for 10-12 minutes until slightly brown. Be very careful not to burn the nuts! Cool for 10 minutes.
  • Transfer almonds to the bowl of a food processor and process for 10-15 minutes, scraping down the sides as necessary (about every 2 minutes). At this point the almonds should start to clump together. Continue to process until you reach the desired consistency. I always process until my almond butter is liquid like. If after 20-25 minutes the almond butter is not creamy, add in a teaspoon or two of coconut oil. You can also do this if you want super creamy almond butter!
  • Next add in vanilla, cinnamon and salt. Process again for 30 seconds. Taste and add more salt if necessary.
  • Next add in raisins and pulse a few times to break up the raisins a bit.
  • Transfer to Tupperware or mason jar and store at room temperature or in fridge. If you store at room temp, simply give the almond butter a stir before you
Broiled Fish with Summer Grape Tomato Sauce
INGREDIENTS: 1 tablespoon of olive oil 6 cloves ga...
INGREDIENTS:
  • 1 tablespoon of olive oil
  • 6 cloves garlic, smashed
  • 1 lb. grape tomatoes, cut in half
  • sea salt & fresh pepper
  • 1/4 cup fresh chopped basil
  • olive oil spray
  • 4 pieces (7 oz. each) flounder (or tilapia or sole)
INSTRUCTIONS:
  • In a large skillet heat oil on high heat. Add garlic and cook until golden.
  • Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.
  • Meanwhile, while sauce is simmering, season fish with salt and pepper and lightly spray with oil. Broil or grill fish on medium heat until cooked through.
  • When fish is cooked, top with tomato sauce.
Baked Honey Mustard Chicken
In the weight-loss world, chicken breast is the di...
In the weight-loss world, chicken breast is the dieters go-to meat for cutting down & trimming the fat. My diet regimen is mostly chicken breast because it's lean, full of protein, and most importantly cost-effective. The only problem is... it gets boring and dry really fast! That's why every so often, I'll go with the dark meat... Yes, the dark meat. YUMMMMMM! Chicken thighs, drumsticks, or even whole leg quarters! They're way more tasty and flavorful. Yes I know they're a little fatty, but when you eat chicken breast almost 35 times a week, it's ok to have a little fun every once in awhile. Enjoy this Baked Honey Mustard Chicken Recipe from my friends at DamnDelicious.com (serves 8) INGREDIENTS:
  • 3 tablespoons Dijon mustard
  • 3 tablespoon whole grain mustard
  • 3 tablespoons honey, or more, to taste
  • 2 tablespoons chicken stock, or more, to taste
  • 1 tablespoon olive oil
  • 3 sprigs rosemary
For the mustard rub:
  • 1 tablespoon olive
  • 1 tablespoon whole grain mustard
  • Kosher salt and freshly ground black pepper, to taste
  • 8 bone-in, skin-on chicken thighs
INSTRUCTIONS:
  • Preheat oven to 400 degrees F.
  • To make the mustard rub, combine olive oil and whole grain mustard in a small bowl; season with salt and pepper, to taste. Using your fingers or a brush, work the mustard rub onto both sides of the chicken.
  • In a large bowl, whisk together Dijon mustard, whole grain mustard, honey and chicken stock. Add more chicken stock as needed until desired consistency is reached; set aside.
  • Heat olive oil in a large oven-proof skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side. - Add mustard mixture and sprinkle with rosemary.
  • Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes.
  • Serve immediately.
Cilantro-Lime Coleslaw
The first time I ever had "Cilantro-Lime" anything...
The first time I ever had "Cilantro-Lime" anything was during my first-ever experience at Chipotle. That was also the first time I ever got to customize my own burrito!!! What?! You can actually control what goes into your burrito?! "Load me up with extra carne asada, please!", I asked the fine chef (I don't even know if he was really even a chef). When I took a bite, what I first noticed was the rice was absolutely fragrant and flavorful! I never had that combination of Cilantro & Lime before. At least not in rice. Anyhow, I digress. You want a healthy coleslaw that will fill you up but won't fill you with regret later? Try this extra simple and amazing Cilantro-Lime Coleslaw Recipe from my friends at CivilizedCavemanCooking.com INGREDIENTS:
  • 1 package of carrot/cabbage coleslaw
  • 1/2 of red onion, sliced
  • 1/2 cup of cilantro, chopped
  • 1/3 cup fresh squeezed lime juice
  • 4 jalapeños, thinly sliced (optional)
  • 3 tablespoons extra-virgin olive oil
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
INSTRUCTIONS:
  • Combine all ingredients in a large mixing bowl and mix well ensuring an even coating of all ingredients.
Italian Brussels Sprouts
When I was a little fat kid, you couldn't get me t...
When I was a little fat kid, you couldn't get me to eat my veggies... unless it was deep fried. Even to this day, even though I can tolerate it, veggies aren't my go-to thing. However, oddly enough, I really like brussel sprouts. When done right, they're kinda "meaty" and have a really good texture. This particular recipe makes these little "cabbage babies" amazingly delectable! Bon appéttit! (serves 4-6) INGREDIENTS:
  • 1 tablespoon olive oil or grapes oil
  • 1 lb. Brussels sprouts
  • 2 cloves garlic, minced
  • ¼ cup thinly sliced sun dried tomatoes (packed in olive oil)
  • 2 tablespoons pine nuts
  • pinch salt
  • pinch red pepper flakes
  • pinch pepper
  • 1 tablespoon capers
INSTRUCTIONS:
  • Heat the olive oil in a large skillet over medium heat.
  • Once the oil is hot add in the brussels sprouts, cut side down.
  • Cook until browned, about 7-10 minutes.
  • Stir and add in the sun garlic, sun-dried tomatoes, pine nuts, salt, red pepper flakes, and pepper, Sautee for another 3 minutes.
  • Remove from the heat and stir in the capers.
  • Serve