Full Body Hardcore Workout

• Cycle through consecutively
• As many reps/time as possible
• 3 total sets
• 30s-1min rest between sets

Gluten Free Brownie Cake

I started eating it before I remembered to take a picture

Recipe:

• Dry ingredients:
• ~1.4 cups cocoa powder(unsweetened)
• 1 cup Krusteaz gluten free flour
• 1.5 cups sugar
• 3/4 cups loosely packed brown sugar
• 3 dashes of salt
• 1 heaping TBSP baking powder
• 1 TBSP ground flax seed
• Chocolate chips (as many as you want)
• Wet ingredients
• 1 Heaping TBSP vanilla
• 4 eggs
• 1/2 cup coconut oil (melted)
• 1/2 cup lukewarm water
• 1/2 cup boiling water

1. Preheat oven to 375F
2. Mix all dry ingredients together in a bowl except chocolate chips
3. Mix in all wet ingredients except boiling water
4. Mix in chocolate chips
5. Mix in boiling water until batter becomes the viscosity in between cake and brownie batter
6. Bake at 375F until done (for me this was around 30mins)

Light Full-Body Workout Difficulty: Beginner

Pick a warmup:

1. Heavy Warmup
2. General Warmup
3. General Warmup

• 3-4 sets
• 20 reps
• Keep knees behind toes
• 1min rest between sets

Bicycle crunches

Box side step up

Alternating grip TRX pull

• 2-3 sets
• 1 set = crunch->TRX pull -> step up
• 1 min rest between sets
• Crunches
• 12 to each leg
• Core tight, push lower back into the ground
• TRX Pull
• 8 with each grip type
• Palms down then palms facing each other
• Tight core
• Step ups
• 12 each leg
• Opposite arm with opposite leg
• Focus on knee drive

DB Curl

Plank

• 3 sets
• Curls
• Choose a weight that you can curl 15-20 times
• Minimize body sway
• Plank
• 30s to 1min or until failure
• Strong core
• Flat lower back