Just because I’m lying around on my back doesn’t mean YOU get to slack.
Seriously, can some one workout for me?
Today’s Work It Out is by one of the most bad-ass ladies I know – Shannon! This woman is a corporate power house by day and a hard-core fitness instructor and general healthy living role model. In short, my hero.
Check out her killer core workout (please do it for me!!!), and then her delicious-looking #strangebutgood salad!
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Fab Abs: Made in the Kitchen, Sculpted on the Mat
Hello, Sprint readers! I love Laura’s blog as much as all of you, so I am pumped to bring a little Badass Fitness over here!
Laura’s figure competitions have got me thinking more seriously than ever about crossing that fitness feat off my bucket list, and I know her focus in training is often that six-pack she wants to show off to the judges. She’s also a master of the eating necessary to compete.
So today’s post is all about making fabulous abs and powerful cores in the kitchen…and in the gym, Badass Fitness style!
First, we work those bellies. Then we feed them – the HEALTHY way, with a Big-Ass Badass Lunch Bowl that veers into #StrangeButGood territory.
My bootcamps, core classes and personal workouts tend to be fast-paced and intense, making the most of every minute. But hey, the good news is, they are done before you know it! And the results rock.
This workout is an intense core routine, with ZERO traditional crunches, which are among the least effective ways to build true core strength and tone. All you need is a mat, a timer, and a little mojo. If you’re not sure about any of the moves, head over to my YouTube channel for demo videos.
Fab Abs Circuit
(click each for video demos)
- 15 Walkout Planks with Pushup
- 15 Walking Planks
- 10 Slow Push-ups
- 30 Waist Cinchers
- 30 seconds of Side Plank Crunches right, then 30 seconds left
- 30 second V-sits
- 20 Pull-Ins
- 15 Starfish Crunches right, 15 left
- 20 Bicycle Crunches
**Repeat 1-2 more times! Abs on FIRE!**
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Now, let’s EAT!
I created this #StrangeButGood egg scramble with several items in my fridge, plus a ripe plantain that begged to be eaten and a Calabaza squash gifted to me by a bootcamp student (they know how to steal my heart, and candy need not apply!).
I had no idea if this would taste good, but I went for it anyway. It turned out Amaze-Balls, so try it for yourself!
#StrangeButGood Sweet Savory Plantain-Calabaza Egg Scramble
- ½ ripe plantain, sautéed in 1 Tbsp coconut oil and 1 Tbsp cinnamon
- 1 cup of cubed Calabaza (or buttercup, kabocha, acorn, etc.) squash, roasted until tender with 1 Tbsp. coconut oil, cinnamon, sea salt
- 2 cups collard greens, sautéed with minced garlic, ½ of a diced onion, 1 Tbsp. coconut aminos
- 1 Tbsp. coconut oil
- 2 eggs, whisked
- ½ onion, diced
- ½ cup shredded carrots
- 1 Tbsp. almond butter
- Saute the plantains, set aside.
- Ditto the collard greens.
- If you haven’t yet, roast the squash with the cinnamon, coconut oil and sea salt at 400 degrees for about 20-25 minutes or until golden and tender. Mash the squash a bit and set aside.
- Heat the tablespoon of coconut oil over medium-high heat. Add the onions and shredded carrots, sautéing until onions are translucent. Add in the eggs and scramble.
- While the eggs are still runny, add in collards, plantains, and squash and keep scrambling it all together until eggs are cooked through.
- Top with the almond butter and mix it in, then EAT as you savor the #StrangeButGood!
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I wish Shannon could come whip me back into shape in a few weeks… 🙂
What is your favorite core move?
What’s the strangest recovery bowl you’ve ever made?
Tiff @ Love Sweat and Beers says
Thanks so much for the workout. I love walkout planks!
Laura says
Me too! I never thought I’d miss planking so much as I do right now…
Linz @ Itz Linz says
i love anything plank related because you can hit all the muscle groups and there’s such much variety with planks!
Shannon Colavecchio says
Laura, I CAN do a core workout with you – July 4 week when I’m there for Peachtree, lol! #EPIC 😉
Laura says
YESSSS! How long are you here? I am SO sad I can’t use my number. It was a good wave too!
Shannon Colavecchio says
Arrive July 2, head back July 5:)
Laura says
Awesome! I am going to have to be at mom’s either the 4th or 5th… but at some point we will hook up!!!
Heather (Where's the Beach) says
Some awesome looking exercises. I always called the walking plank up/down plank. I’ve never done the walkout planks. Yay for new exercises! And Laura, I hope you’re recovering nicely and maybe just maybe enjoying that down time (for now) 😉
Laura says
Thank you! Notsomuch on the dowtime enjoyment though… laying around is boring. 😉
Kierston @candyfit says
I will train abs today and dedicate my workout to you!
Love hanging leg raises 🙂
Hope you are recovering well!
Laura says
Thank you!!! I need ab work. Badly.
GiGi Eats Celebrities says
Laying around on your back, lol… Man, I have to get my head outta the gutter!!
Laura says
Bwhahahaha! My mind lives there too.
Hannah @ CleanEatingVeggieGirl says
I have never heard of a Calabaza squash, but I love learning about and trying new foods! Are there other squashes that it tastes similar to?
Laura says
It’s like a Delicata or Kabocha. Really orange with a hint of sweet.
Allie says
That ab workout looks pretty tough! I’ve never even heard of calabaza squash… I bet it’s delish 🙂
Shannon Colavecchio says
Allie and Hanna, calabaza can be subbed out for butternut, buttercup or kabocha squash 🙂
Debbie says
The workout looks great! I could use a little core focus.
Michelle @ Eat Move Balance says
Favorite core move = planks (and you have to include the up/down planks and side planks for it to count). 🙂
Laura says
Yes! Have you ever done a plank rotation? 1 min regular, 30 secs on side 1, 1 min on back, 30 sec on side 2… repeat.
Kim says
Can’t wait to try this ab/core workout!! I can tell it is going to put some fire in my middle – my favorite type of workout!!!
Hope you are recovering quickly!!!
Laura says
I can’t wait to try it too!!! Thank you. 🙂
Nicole @ FruitnFitness says
This workout sounds killer! The lunch bowl sounds amazing!! I love plantain chips but have never tried making then or cooking with then at home, I don’t know why but they are on my intimidated foods list. I love sweet and savory combination. Eggs with greens and squash fit that bill perfectly! Thanks for sharing!! Laura, I hope you are starting to feel better every day!
Laura says
I love the “intimidated foods list.” LOL! I have one too. Baking yeast bread is at the top.
Sarena (The Non-Dairy Queen) says
This is a killer workout! I love walking planks! #hurtsogood
I don’t really have a strange recovery fuel, but I do love my kabocha with peanut flour chia sauce and coconut chocolate sauce. So good!
Hopefully you are feeling better this afternoon Laura!
Laura says
Kabocha heals all. Except when you can’t cut it. Still working that one out…
Jody - Fit at 55 says
You are Badass Shannon & you scare me!!!! 🙂
Lucie@FitSwissChick says
Oh I looove Shannon!! She was my trainer for a few weeks earlier this year and I absolutely loved it. And her recipes are superdelicious!!
Choc Chip Uru says
Thanks for the fantastic workout guestpost 😀
Cheers
Choc Chip Uru
Lawrence says
Another interesting recipe! Hey, you put collard green and plaintains together, and I am there 🙂
Hope you are recovering well! Tomorrows my Rest Day, but I’ll knock out a few extra sets for you on Friday’s Leg Day 😉
Laura says
Thank you! I always need extra legs. 🙂