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High intensity workouts have yielded me results like never before, but they have also done a number on my body.  I’ve had injuries and I’m typically sore on a daily basis, but through it all I have learned the importance of refueling my body (the hard way).  Without proper nutrition, hydration and post-workout care you are putting your body at risk for injury.  This week we are bringing you another high intensity workout and we want you to really focus on your post-workout care.

This 15 minute workout will burn fat and help you gain muscle. In fact, there’s a good chance you will wake up with muscle soreness in places where you didn’t even know you had muscles.  You NEED to refuel those muscles with protein immediately after your workout.  Muscles need adequate protein for recovery.

EAS Complete Protein is a great option for refueling.  It is a protein powder that comes in vanilla or chocolate flavor.  EAS Complete Protein is supplemented with calcium, fiber, vitamins, and minerals.  It not only benefits your muscles, but your bones and digestive system too.  You can find it in the nutrition section (next to the pharmacy) at Walmart.

EAS Complete Protein has a sealed top and scoop located in the lid so you don’t even have to put your hand in the powder!  Love it!  Mix two scoops with water in a blender or blender bottle, drink it within 30 minutes post-workout, and pat yourself on the back.  Post-workout care accomplished.

Now that you’ve got your protein ready and waiting, you can get your Stay Fit Mom Weekly Workout Challenge on! Be sure to take a picture and tag us @stayfitmom_Krista and @stayfitmom_Tracyon Instagram and use hashtag #SFMWeeklyWorkout! We’d love to see you in action!

[Tweet “Love @stayfitmomblog’s Weekly Workouts that you can do from home with little to no equipment!”]

Weekly Workout:

15 Min AMRAP (As Many Rounds As Possible)

• 10 Push-ups
• 20 Air Squats
• 40 Double Unders or Single Skips

Equipment Needed:

• Timer:  We frequently use the MYWOD app and recommend it to our readers.  You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.
• Jump Rope

Modification Options:

• Be sure to modify this at-home workout to your ability level.  Don’t let the  number of repetitions in this workout intimidate you.  Whether you do 2 rounds or 10 rounds, the important thing here is to keep your body moving for the entire 15 minutes while maintaining good form.  Check out our Perfect Push-Up Tutorial for modification options on the push-up.  You can always modify the double unders with single skips.

Begin the workout by setting 15 minutes on the clock.  At the start of the timer complete 10 push-ups.  Next you will move on to 20 squats.  You will complete the round with 40 Double Unders or Single Skips.  After you complete the jump rope move back to the push-ups.  Continue through the 10, 20, 40 cycle until the 15-minute timer goes off.

Workout demo video and further instruction:

Good luck and remember to refuel, take a picture, and tag us @StayFitMom_com and @StayFitMomBlog on Instagram and use hashtag #SFMWeeklyWorkout!

Did you catch last week’s Parallette Workout?