A home body weight workout is an ace tool if you are stretched for time to get to the gym. So I have put together a few circuits for you to try out and would love to hear your feedback from them. Now these workouts will not get you ripped like true weight training in the gym would however if you are short on time or it just isn’t possible for you to get to the gym, as long as you perform these exercises with good time under tension technique and with enough intensity, your heart rate will be elevated substantially and your muscles would have been put through some paces.
Mountain climber: 5 sets, 30 reps
7-10 “coffee ice cubes” Take your TRKG coffee beans and grind them well. Make up a batch of beautiful smelling coffee and leave to cool. Once cool, pour into an ice cube tray and freeze as normal.
2 tbsp. of vanilla TRKG protein isolate (Or use chocolate mint for that added flavour)
150mls of cold water
Place all of your ingredients into a blender, nutri-bullet or ninja and blend up until smooth. Depending on how thick you like your smoothies add more water should you wish.
250g Quark/fat free yogurt – use greek as it’s thicker
50g vanilla TRKG protein powder
1 capful of vanilla skinny syrup
Place all of the ingredients in a bowl and whisk up for a few minutes. It doesn’t matter of some of the blueberries remain whole, it just adds to the texture. Transfer the mixture to a freezer proof bowl and place in the freezer for 30 minutes. Remove from the freezer and give it a good stir with a fork before returning back to the freezer. Repeat the process every 30-40 minutes 2 or 3 times until the mixture is thick and creamy.
Remove approximately 10 minutes before serving – Serves 3 people