Countdown to the Caribbean Rotation

In 20 short days I will be heading out on a 7 night Eastern Caribbean cruise on the Oasis of the Seas courtesy of Beachbody. Soooo excited as since I've never been to the Caribbean before and am also well aware that there will be some bikini sporting in my very near future! That being said I was stoked to find out that Cathe Friedrich's February rotation was called Rock Bottoms ;) Below is my version of week 1 that I just completed. I added a few extras and let's just say I'm enjoying my rest day. The workouts highlighted in purple are by Cathe. Her workouts can be found at www.Cathe.com or downloaded here.  Stay tuned for updates as the sail date approaches!

WEEK ONE:

Mon: Cardio Core Circuit, Pyramid Upper ("up" part only) plus 300 walking lunges and stretch
Tues: Lower Body Blast (without the Bonus Barre segment), Rodney Yee's Hip Opening Yoga, Extreme Core Circuit from ChaLEAN Extreme
Wed: Kick Punch and Crunch, Muscle Max Upper weights ONLY, 2 mile run
Thurs: HIIT 40/20 Plus Ab Circuits (weights and plates), Bryan Kest's Power Yoga 1
Fri: Pure Cardio from Insanity plus BBW**
Sat Split: STS Plyo Legs in morning and do Kick Max later in the day
Sun: OFF or Stretch Workout

**

Bonus Butt Workout (abbreviated as BBW):

1) One minute of squats with a challenging barbell weight chased by 20 seconds squat jumps.

2) One minutes of walking lunges with a 10 pound weighted vest (or with 8 pound hand weights per hand) chased by 20 seconds of deep controlled power scissors.

3) One minute of Plie squats with a challenging barbell weight chased by 20 seconds ice breakers.

4) Two minutes of firewalkers with a medium tension band (4 to 6 steps each direction until two minutes are up)…chased by your favorite choice of words for me, wink!

5) Barbell Deadlift...2 slow sets of 15 reps

***Conclude the Bonus Butt Workout with the Bonus Barre segment on Cathe's Lower Body Blast DVD

So there it is kids, week 1 is in the books! I will be making some additions and few tweaks for next weeks version of so I will report back in 7 days. All I know right now is that my legs feel really sore but at the same time really strong! I will post some pics with my next update.

Oh, almost forgot, if you want to learn more about how Beachbody will also pay YOU to earn free trips send me an email at Coni@ConiFitness.com   Seriously, if you love health & fitness and have a genuine desire to help others this is the best gig ever!! It would be an honor and a blast to have you on my team of coaches :-)

Coni

Maple Buttercup Chocolate Shakeology, oh yeah!

This is just too stupidly good not to post,  so here it is :-) I still have to smack myself when I try a recipe that is this sinfully tasty and realize that it is one of the healthiest things I could be eating ever. For more information and ordering details for all the awesomeness that is Shakeology check go HERE.

MAPLE BUTTERCUP SHAKEOLOGY


1 packet chocolate Shakeology OR 1 scoop chocolate Shakeology

1 Tbsp. almond butter

1 cup almond milk

1-2 tsp. maple syrup (depending on how mapley you want it)

handful of ice (this will make it super creamy, like a milkshake)

Blend and enjoy!!

Coni