Lunge like you mean it. Check out these three creative variations on this lower-body strengthener from Nike Master Trainers @kirstygodso and @coachbriannunez. #niketraining #training #lunges 1. Lateral Lunge: gets the inner and outer thighs in the mix 2. Iso Curtsy Lunge: fires up your core and improves balance 3. Forward Lunge with Knee Drive: makes it explosive, so you can get your heart rate up
⠀ ⠀ Mental focus. Physical strength. It’s the combination of the two that helped CrossFitter Willy Georges become the fittest man in France.
Brb. Having a pre-workout moment with this protein-packed Chai Almond Butter Toast 😍 INGREDIENTS For the Chai Almond Butter: - 2 1/2 cups of almonds - 2 scoops of vanilla protein powder - 1 teaspoon chia seeds - 1 teaspoon hemp seeds - 1/2 teaspoon cinnamon - 1 teaspoon ginger, minced - 1 teaspoon almond milk For assembly: - 2 slices sprouted nut and grain bread, such as Ezekiel - 4 tablespoons Chai Almond Butter - 1 plum, sliced - 1/4 cup raspberries - 1/4 cup dried coconut flakes - Pinch chia seeds - Pinch hemp seeds METHOD For the Chai Almond Butter: Preheat the oven to 350 degrees. Roast the almonds for about 10 minutes. Let cool and pour into the bowl of a food processor, along with the protein powder, chia seeds, hemp seeds, cinnamon, ginger, and almond milk. Store in the refrigerator for up to 1 week. For assembly: Lightly toast the bread and top with Chai Almond Butter, sliced plums, raspberries, coconut flakes, chia and hemp seeds.
Four fresh ways to do a dumbbell row comin’ at you from Nike Master Trainers @kirstygodso and @24lifedc 💪 1. Bent-Over Row - Strengthens your upper-and mid-back muscles 2. Bent-Over Iso Hold with Row - Maxes out muscles by upping time under tension 3. Reverse-Grip Row - Gets your shoulders and biceps in the mix 4. Bent-Over Alternating Row - Builds strength on each side equally
Looking to level up your pull-up? Make this show-off move even more impressive with Nike Master Trainer @florbeckmann and @coachbriannunez’s variations. 1. Pull-Up: builds lean muscle in your shoulders, arms, chest, back, and abs 2. Cliffhanger Pull-Up: develops strength on each side equally 3. Iso Chin-Up with Knee Raises: Works your biceps and abs hard
Make this Pineapple Coconut Smoothie 🍍🥥 to help replenish electrolytes and reduce inflammation after a long workout. INGREDIENTS: ½ banana, frozen ½ cup pineapple, chopped ¾ cup coconut water ¼ cup coconut milk 1½ cups spinach 1 tablespoon mint METHOD: Blend all ingredients to desired consistency. Garnish and serve with a reusable straw.
Grab a set of dumbbells and max out your muscles 💪 with this awesome finisher from Nike Master Trainer Joe Holder. @ochosystem THE WORKOUT: Do 1-3 rounds 10 floor presses 10 alternating plank rows 10 alternating reverse lunges 10 runner’s deadlifts per side 10 thrusters
This Shrimp and Bok Choy Stir Fry 🍤🥬 covers every base after a workout, with protein, greens, complex carbs, and healthy fats. INGREDIENTS: -1 tablespoon coconut oil -1 teaspoon ginger, minced -1 clove garlic, sliced -¼-½ pound shrimp, peeled and deveined -1 tablespoon liquid aminos -1 teaspoon rice vinegar -1 teaspoon raw honey -4-6 heads baby bok choy, trimmed -⅓ cup sprouted quinoa, rinsed -⅔ cups coconut milk -Pinch sea salt -1 tablespoon toasted unsweetened coconut flakes METHOD: Heat quinoa, coconut milk, and sea salt in a pot over medium heat until mixture comes to a boil. Lower heat and cook for about 15 minutes, until liquid is absorbed. While quinoa is cooking, bring coconut oil to a simmer in a skillet over medium heat. Add ginger and garlic, cooking for one minute. Add shrimp and cook for one minute on each side. Add liquid aminos, rice vinegar, and honey, then toss. When the sauce begins to bubble, add bok choy and cook for one minute. Remove from heat. For assembly, add quinoa to a bowl and top with shrimp and bok choy. Sprinkle with coconut flakes and serve.