Hourglass Full Body Workout

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Even if you only have 5 minutes you can do this workout! It's best to have a set of weights for the lateral raises, biceps curls, and tricep extensions but you can also get creative and use things around your house! If you have it in you, also do the squats, lunges, and calf raises with weights.

You will be doing each exercise for 30 seconds and then move right into the next exercise. Take a 20-30 second break when needed (preferably in between circuits) and repeat the circuit three times.

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Let us guide you on 4-week, 6-week and/or 12-week strength training and cardio exercise program that will have you on the path to the body you have always wanted!

Each workout includes exercises, cardio and rests that are planned for each day, with the what and why philosophies of how the workouts are structured. The She Sweats workout plans include HIIT routines, training logs, our popular grocery lists, a sample daily meal timing schedule and tips for what to eat before and after a workout. View our complete workout plans here.

Hourglass Full Body Workout
30 seconds each exercise.
Repeat entire circuit 3 times.

• lateral raises
• bicep curls
• tricep extensions
• push-ups
• crunches
• reverse crunches
• supermans
• squats
• lunges
• calf raises

Strawberry-Banana Overnight Oats

We LOVE making oats in the crock pot and it seems like you do as well since crock pot oats are some of our most popular recipes! Have you tried our Cranberry Apple or our Peaches and Cream Steel Cut Oats? There are so many different yummy combinations!

You'll notice in our oat recipes (and even in our protein shake recipes) that we normally use unsweetened almond milk. There's a reason - because it provides the extra flavor needed (instead of only using water) without added sugar! Unsweetened almond milk (and now cashew milk) is a staple in our house. It's something we ALWAYS have on hand, just like steel cut oats! Our favorite brand is Silk and you can even get a coupon (using this link) to use next time you need to stock up!

For this recipe we had a few bananas that I needed to use quickly - and Scott requested added strawberries - so I simply added everything to the crock pot, went to sleep and when we woke up breakfast was ready! This is a perfect option for breakfast to pair with Greek yogurt, a protein shake, or eggs! You'll start your day off with a healthy meal and the energy you need to accomplish your goals!

P.S. Have you heard about our new Healthy Crock Pot Breakfast Recipes eCookbook?! Learn more here.

Clean Eat Recipe: Strawberry-Banana Overnight Oats

Ingredients:

• 2 cups gluten free steel cut oats
• 2 mashed bananas
• 1 cup frozen organic strawberries
• 4 cups of Silk unsweetened cashew or almond milk
• 4 cups of water
• 1-2 Tbsp maple syrup
• 1 tsp stevia extract
• ½ tsp sea salt

Directions:

1. Spray your crock pot with non-stick spray or coat with coconut oil.
2. Put all the ingredients into your slow cooker and cook on low for around 8 hours.
3. Stir a few times and serve! Store in a container that holds at least 3.5 liters.

Yields 8 servings. To get an accurate serving size, weigh your entire batch (after cooked) and divide it by how many servings of oats you used. For example, one serving of steel cut oats is 1⁄4 dry so if you used 2 cups that is eight servings. Weigh your entire batch of oats and divide that by 8.

Macros (per serving):

• Calories - 213
• Carbs - 38 g
• Fat - 4 g
• Protein - 8 g
• Sugar - 6 g
• Fiber - 6 g

Connect with Silk to learn more about their products and try out some of their recipes!

This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.

Advanced 30-minute Treadmill HIIT Workout

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Join our newsletter and get the instant HIIT eBook download. We never spam you - we only bring you the best workouts and recipes each week! Click here to join now.

We introduced a beginner incline cardio routine a few weeks ago but for those of you who are a little more advanced, we wanted to bring you something too! We are avid hikers so most of our cardio is done on a trail climbing a mountain but when we are in the gym, we tend to opt for incline cardio. This is one that I came up with the other day that left me drenched in sweat and feeling accomplished! As always, just adjust this workout to your fitness level.

If you are doing one of our workout plans you can definitely use this as a cardio day option. Save this one for after your weight training though (if you are doing them on the same day)!

Advanced 30-Minute Treadmill HIIT Workout

WARM UP: 3-5 minutes, easy pace to get your blood flowing

SPRINTS: 30 seconds on - 30 seconds off

• 0 - 5 minutes
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 5 - 10
  • 15.0 incline
  • 3.0 speed

SPRINTS: 30 seconds on - 30 seconds off

• 10 - 15
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 15 - 30
  • 15.0 incline
  • 3.2 speed

COOL DOWN: 3-5 minutes, easy pace