April Workout and Challenge & Raw PB Protein Bars

Because I canWhat is a new month without a new workout plan and challenge? Not only are you getting a monthly workout plan and a monthly challenge (and challenging it is!), but you also get a recipe for protein bars! Woohoo, are we all lucky or what? Here is your April Workout and Challenge & Raw PB Protein Bars.

Let’s get April started off right…with some serious workouts at the beginning of the month. I will be moving on the 17th, which you can tell by how there is a serious cut-off of gym time on that date, and I won’t have access to a gym. Or be able to do aerobic-style workout videos. I am planning to get some serious workouts done leading up to the cut-off day and then do some outside stuff on weekends and either a Pilates or Yoga video during the week. It will be interesting to see how it goes, and if I will be able to handle not having a gym – I may get to the point of visiting the few April Workoutlocal gyms and checking prices. I really hate being dependent on workout videos when I have to do them alone. It gets boring. Very boring. I will also need to work in a strength training video in there somewhere too, because I have really come to love weights and pushing myself that way. If I can’t get a lot of cardio in I will need to turn my focus to that.

But to make up for the lack real workouts and strength / cardio the challenge workout is going to burn up the backside! We will be working everything from the neck down to the ankles. Starting with the one-leg deadlift with arm curls. These are true killers for me. Instead of doing the normal deadlift with both feet on the floor and bending (which I never feel anything after I am done with them), you will lift one foot off the April Challengefloor and as you bend at the waist lift the leg out behind you. As you come up lift and bend the knee at your waist and curl your arms. It is like a standing crunch with bicep curl. True. Killers. I always hurt the next day after doing these, which is why the reps start small, and we will be getting some serious muscle tone. For the back I listed a few upper back moves – reverse flies, bent over rows, mini-back pulses, bow & arrows, upright rows. Do some or all of these each day or pick one to do each day. For the third I was going to do plank again because I wanted to strengthen the mid-section, but found the Superwoman move and wow. It is the Superman yoga move, laying flat on belly on the floor, but make it super by holding light weights and lifting head, arms, and legs at the same time. Superwoman indeed!

Below are pics of how to do each challenge:

Single-Leg Deadlift to Bicep Curl

Single-Leg Deadlift to Bicep Curl

Reverse Fly

Reverse Fly

Mini-Back Pulses

Mini-Back Pulses

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Bow Arrow

Bow & Arrow

Bent Over Row

Bent Over Row

Superwoman

Superwoman

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Raw PB Protein Bars These bars came together because I was unable to find some cheapish protein powder and needed a pre-workout snack. I wanted to try another ball recipe but didn’t want to deal with the whole rolling thing – just wanted quick! And this was truly quick.

Raw PB Protein BarsRaw PB Protein Bars, 14 servings

1/2 C Fresh Churned Peanut Butter
10 Dates, soaked
1 Tsp Cinnamon
1/2 C Oats
1/2 C Raw Peanuts

1. Soak dates overnight. Carefully squish out pits.
2. Pour peanut butter, cinnamon, and dates into food processor. Process until crumbly.
3. Pour mixture into a bowl and add oats and peanuts. Mix with spatula or spoon.
4. Pour mixture into a parchment lined small baking dish and press down evenly.
5. Freeze for 2 hours or refrigerate for 4 hours.
7. Take out and cut into squares.
8. Keep refrigerated in ziplock baggie or sealable container. Mine are in the freezer and they do not freeze through, but they do melt in your mouth.
9. Enjoy!

Raw PB Protein Bars Raw PB Protein Bars Raw PB Protein Bars Raw PB Protein Bars Raw PB Protein Bars

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Stats:
Calories: 102
Total Fat: 6g
Sodium: 3mg
Carbs: 9g
Protein: 4g

 

4 thoughts on “April Workout and Challenge & Raw PB Protein Bars

  1. The protein bars look great and thanks for the visuals for the exercises! I am such a visual person! Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂

    Cindy

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