BOOTY & NEW ABS ROUTINE CIRCUIT + Pre/Post Workout Meals



My 130+ RECIPE EBOOK Vegan Made Simple: http://payhip.com/b/4pMh
≫ Follow me on Instagram: @TESSBEGG
≫ Business enquires: tess.begg@hotmail.com

≫ My Vitamix Blender: https://goo.gl/SAiGCM
≫ Spin Brush I use daily for clear skin: I have a 70% OFF code ‘ultimatetess’ http://vpwow.com/ultimatetess
≫ I use this açai: https://www.amazonpower.com.au/

BLACK BEAN QUINOA CHILLI RECIPE: https://www.youtube.com/watch?v=DHkATYzARjE

Here’s a strength and conditioning circuit workout to build muscle, shape and tone your glutes, legs and abs!

Workout
Repeated entire workout 3 times (I do the ab circuit last)

Warm up:
I do a variety of stretches but just included a few main ones in the video
Shoulder activation pull throughs x 8 reps
Shoulder activation pull aparts x 8 reps
Shoulder activation face pulls x 10
X band walks side x 20 reps
X band walks front x 20 reps

Kettlebell swings x 12 reps
Goblet squat x 10 reps
One arm dumbbell snatch + squat x 5 reps each arm
Kettlebell windmills x 8 reps each arm
Turkish get up x 2 (up&down = 1) each side

TRX ab roll out x 20 reps (I also do 20 reps on the ab wheel)
TRX knee tucks x 12 reps
TRX mountain climbers x 12 reps
TRX side plank x 30 secs each side
Band dead bugs x 20 reps
Band leg raises x 8 reps each side
Dumbbell alternating dead bugs x 10 reps
Bird dogs x 10 reps each side

Cool down:
Foam rollings + stretches (didn’t show them all)

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FAQ
Q: How often do you exercise?
A: I workout 4-6 days a week for 40-60 mins (sometimes more), it depends on my schedule & what I’m doing.

Q: Do you snack?
A: Rarely, I’m always full from my main meals. If I do snack it’s probably fruit or a wrap or carrots with hummus or a smaller smoothie :)

Q: Do you track your calories/macros?
A: No, I don’t track this. I only ever do for nutritional purposes in my videos. Other than this I know i’m getting more than enough calories and nutrients every day as I eat roughly the same amount!

Q: Is all that fruit healthy?
A: YES! Fruit is healthy and is full of fibre, water & NUTRIENTS! So don’t be afraid of some fruit. Carbohydrates are what our bodies thrive and run off so eat what makes you feel good and thrive being vegan. For me it’s generally fruit meals during the day!

Q: How old are you and what do you do for a living?
A: I’m 19 years old and I’m a lifestyle entrepreneur

Q: Do you have the answer to why I’m gaining fat or how to lose body fat or what I’m doing wrong?
A: Unfortunately I do not know you or your lifestyle so to answer these questions are quite difficult since there are many factors that go into this. All I can recommend is eating a whole foods diet packed full of wholesome food & exercising + staying hydrated, getting early nights and minimal stress!

Q: What pans do you use for cooking?
A: I use RACO and PYROLUX

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≫ What I Eat In A Day Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-caTv1pd9kkGbt8s20H5V5cY

≫ Workout Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-cbJAkU3EYOMRdNTxo77G7Ug

≫ Let’s Get Fit Series: https://www.youtube.com/playlist?list=PLorYSJ4NI-cYG6ql01NlYUXIRYkM22Bvb

Music: https://soundcloud.com/lakeyinspired

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HELPFUL LINKS:
Nutritionfacts.org – http://nutritionfacts.org/
Mic The Vegan – https://www.youtube.com/channel/UCGJq0eQZoFSwgcqgxIE9MHw

ILLEGAL TO CALL EGGS HEALTHY?

DAIRY INDUSTRY EXPLAINED IN 5 MINUTES:

DAIRY:
http://nutritionfacts.org/topics/dairy/
http://nutritionfacts.org/video/cows-milk-casomorphin-and-autism/

PROTEIN:

Plant-Based Protein Chart


https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+PROTEIN+sources

CALCIUM:
http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html

40 Vegan Calcium Sources


https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+CALCIUM+sources

IRON:
http://www.vrg.org/nutrition/iron.php

Plant-based Iron-Rich Foods: Top 12 Sources + Infographic


https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB

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VIDEOS TO WATCH
Earthlings:
http://earthlings.com/

1000 eyes:
https://www.aussiefarms.org.au/thousand-eyes.php

Forks Over Knives:
http://www.forksoverknives.com/

Cowspiracy:
http://www.cowspiracy.com/

Best speech you will ever hear:

101 reasons to go vegan:

This article has 23 comments

  1. M here watching your videos eating a salad bowl of steamed spinach, boiled chickpeas, shredded carrots, cucumber, tomato, pomegranate, lemon juice, dairy free cheese slice, flax seeds, a dash of coconut oil and some seasonings on top… such a filling dinner with so much nutrition… I learning a lot from you and enjoying every moment of it…. LOVE HUGS & KISSES Mw Aaah hh

    Reply
  2. Thanks for the tips and meals!  but that thumbnail looks very photoshopped. I'm sure it's just the angle, and maybe I'm the only one who notices. Just seems like all girls are trying to be like the kardashians…

    Reply
  3. Your workout videos are THE BEST, because you literally films like de WHOLE routine, most of the time the girls who film this kind of videos, just film like 1 rep of an exercise y tell you who many reps you have to do, and that's boring, but the way that you do it's better because I can do it in your ritm!

    Reply
  4. I LOVE the hairstyles you wear in your videos, they look so good on you 😍 Have you ever thought about making a hairstyle video? :) I have long hair too and don't know how to keep it out of my face hehe

    Reply
  5. actually stopped watching a video when i got the notification for yours haha you gotta do what you gotta do, amazing video as always, everything's so aesthetically on point like omg and your body is goal, can't wait to try the workout!!xx

    Reply

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