we have veggies i have this from athletic greens it is essentially all the nutrients vitamins that you get from vegetables ground up into a nice fine powder next up i have a cup of oats just for some carbohydrates you need carbs to transport the protein to your muscles post-workout for the liquid base we have almond milk this is vanilla from trader joe's unsweetened not too much sugar then finally we have our bcaas for recovery i like to add in some blueberries or just berries in general to give it a bit more flavor and there you have it post-workout shake now depending on the day's schedule i'm either off filming luxury real estate or i'm in class i mentioned that i'm back in school and class is a full-time thing so from about NUMBER_TOKEN till NUMBER_TOKEN pm i'm either working or in class which then brings us to workout number two of the day i try to get into workouts a day if i'm feeling it and recently my fitness goals have been less of a bulk and more of a lean athletic look a bit more toned less gym rat so i've been working out at home the workouts at home are high intensity interval training so i do NUMBER_TOKEN seconds on NUMBER_TOKEN seconds off of the following NUMBER_TOKEN exercises with two rounds first up we have front kettlebell squats and this is all about time under tension keeping perfect form so NUMBER_TOKEN seconds on rest for NUMBER_TOKEN seconds next up we have NUMBER_TOKEN seconds of curls really try to hold the curl time under tension don't just try to bust them out really quick really feel that pump and hold those curls next up we have your classic push-up again you're not just trying to bust these out you really want to slow on the lower and explode up on the press after those push-ups we're going right into pull-ups when i do my pull-ups i always make sure to do a full hang you don't want to cheat yourself and just like the push-up explode up slow down then we go right into kettlebell shoulder presses time under tension really feeling the shoulders burning especially after that push-up set you're gonna definitely feel it next up we have hammer curls going back to our biceps and if you're looking for a bit more of a challenge you can do a static hold while you're curling meaning you're holding one weight parallel NUMBER_TOKEN degrees while you're curling the other and switching back and forth right after your hammer curls we're going to jump into tricep kickbacks working the opposite side of the arm the majority of the bulk in your arm is located in that tricep so definitely want to work that next up we have kettlebell lunges again trying to work on that form lowering down slowly exploding back up keeping your shins vertical and really feeling that pulse in your glutes and exercise number NUMBER_TOKEN we have mountain climbers this is really just for the cardio in the core after you finish all NUMBER_TOKEN exercises i repeat that twice sometimes if i'm feeling it i'll go for three rounds which is a total of NUMBER_TOKEN minutes of working out my fitness journey is constantly evolving and the workouts i'm doing now are definitely adjusting to my new lifestyle or i'm in class i'm working a bit
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