Workout of the Week & Homemade Protein Bars!!

Workout of the Week: Back & Biceps

All coupled exercises are performed as a super set; perform one then the other, all for:

4 sets of 10 reps (key is to use a heavier weight, your last couple reps should be VERY difficult)!

1. Pull Ups (non assisted: hold yourself for 2 secs, drop, kick foot up on pad to bring yourself back up; repeat)

1. Barbell Curls

**1 min on Stair Master: Level 14**

2. Chin Ups (non assisted: hold yourself for 2 secs, drop, kick foot up on pad to bring yourself back up; repeat)

2. DB Hammer Curls

**1 min on Stair Master: Level 16**

3. High Row Machine

3. DB Figure 8 curls

**1 min on Stair Master: Level 18**

4. Low Back Extension (holding either a 10 or 25lb plate)

4. Cable Bar Curl

**1 min on Stair Master: Level 20**

CARDIO: 40 mins

Treadmill: 20 mins (Incline @ 12)

1 min @ 3.0/ 1 min @5.0/ 1 min @ 5.5/ 1 min @ 7.0 (repeat 5 times)

Treadmill: 20 mins

Jog on incline of 5, speed around 5.0/5.5 (keep it fat burning NOT high intensity)

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Save MONEY this holiday season and make your OWN protein bars! J

Ingredients:

2 Cups or 1 (16 oz.) jar - Organic Peanut Butter (love KREMA or Parkers!)

1 ¾ Cups- Organic Honey/Agave Nectar

2 Cups- Chocolate Protein Powder

1/4 Cup- Milled Flaxseed

3 Cups- Uncooked Dry Oatmeal

** Optional: add dried fruits, nuts and/or seeds

*In a microwave-safe bowl, combine peanut butter and honey, heat in microwave for 70-90 seconds, until it easily stirs.  Add protein powder and oatmeal and mix thoroughly. It will be thick. Press into a 9 by 16 inch pan.  Refrigerate 1 hour, or until solid enough to cut into bars.   Wrap each bar in foil or plastic wrap and store in the refrigerator.  You can also take 1 serving and cut it up into protein bar bites and put them in the snack size baggies that you can use throughout the day for a healthy snack.

ENJOY!
~Jessica~