kick-start circuit series: rotation four

kick-start circuit series: rotation fourGood evening everyone!  I hope your Sunday has been nice and relaxing.  If today was your “rest” day, get ready to kick back into gear with my circuit series tomorrow because here is rotation four! 

Rotation four took about 12 minutes to complete and burnt about 60 calories (*time and calories burnt are based off of my body and level of exertion). And YES, I know I spelled “Bicycles” wrong, but the edit took too long to redo—my apologies.

Tips and Tricks for Rotation Four:

♦ Move your arms like you are actually jumping rope, and get your feet off of the floor.  Be sure to land with bent knees—in a plié if you will.

♦ Keep the same form on lunges as previously stated.

♦ Do not let your elbows flare out on the tricep dips.

♦ Fully extend your arm and opposite leg.

♦ Twist fully from knee to elbow on the bicycles.

After this workout, I made a Sunday pancake breakfast!  Yummy!  Oh, how I love pancakes.  Today, I made Gluten and Dairy-Free Coconut Flour Pancakes with a  Paleo Blueberry Compote.


♦ 3 tbsp Coconut Flour

♦ 3 free-range eggs

♦ 2 tbsp Unsweetened Applesauce

♦ 1 tbsp melted coconut oil

♦ 3½ tbsp coconut milk

♦ ¼ tsp baking soda

♦ ¼ tsp apple cider vinegarIMG_4329

Mix the flour and eggs together until a smooth paste forms.  

paleo pancakes

Add in the applesauce, oil, and milk and combine until smooth and well-blended.  Add in the baking soda and vinegar just before cooking.

paleo pancakes

Onto a heated pan, drop 2 tbsp of batter into a circle and let it cook.

paleo pancakes paleo pancakes

Flip the pancake when the edges have rounded and tiny bubbles begin to form.

paleo pancakes

While the pancakes finished cooking (this recipe makes about seven pancakes), I began the Paleo Blueberry Compote.


♦ ¼ cup of Water

♦ 2 cups of fresh or frozen organic blueberries

♦ 2 tsp of Xanthum Gum

Blueberry Compote

In a saucepan over medium heat, let the water and blueberries simmer for about 10 minutes until it begins to bubble.

blueberry compote

 Pour the hot blueberries over the xanthum gum and whisk together quickly and throughly.  This thickens the compote.

blueberry compote

Pour the hot compote over your pancakes to serve.  I drizzled mine with a little honey too!coconut flour pancakes with blueberry compote

Just 2 pancakes with compote has under 100 calories, so…


One thought on “kick-start circuit series: rotation four

  1. Pingback: kick-start circuit series: rotation five | Journey for Jessi

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