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Double Dose of Fitness .4

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Happy Wednesday, y’all! In case you missed the first couple posts of this workout series we started this year, you can check it out here and here and here! Below, you will find videos, several of our workouts from the week, as well as a breakfast, lunch, and dinner recipe that we have tried or are planning on making this week!

As far as cardio goes,we will do anywhere from 20-45 minutes of cardio, usually on the stair master, followed by weight training (each muscle group a different day). Every body is different, and you definitely don’t need to do that much cardio each day, just whatever you feel up to, or feel like you can handle at this time! We used to do ZERO, so just find what works best for you!

This week, we are sharing a back and core workout!

This is the back workout we just did this past Sunday:
Back Workout - Double Dose of Fitness |

And, as far as core workouts, we honestly don’t dedicate an entire day to core workouts, BUT, these are great exercises to incorporate into other days, or you could do an entire day of core (while watching Real Housewives, or our latest obsession, “Summer House”!Ab workout - Double Dose of Fitness |

Below are some workout pieces we are loving this week [click each item to shop it directly!]:

We are loving these leggings and these shoes!
See videos for each exercise listed above further down in the post!
 For BACK:
Wide Grip Lat Pulldown:

Seated Low Cable Row:


Reverse Grip Narrow Grip Pulldown:

Assisted Pull-Ups:

Weighted Hyperextensions:

 For ABS:
Medicine Ball Russian Twist:

Medicine Ball Toe Touches:

Weighted Leg Pull-Ins:

Weighted Sit Ups:

We mentioned this in last week’s post, but since we have gotten a few questions about what we typical eat in a day, so we actually have shared a few posts like that a while back. You can check those posts out here and here! We are planning on doing an updated post soon:)

 As far as cooking and meal prepping, we like to have some kind of protein prepped for the week, like grilled chicken or salmon baked in the oven. That way, we can just add it to salads or veggies for lunch or dinner in 5 minutes! Nobody wants to have to come home and make a full
This baked berry oatmeal is a great option for busy mornings, and has a great mix of flavors! This can be made for the week and then served with some eggs for protein!
Baked Berry Oatmeal - A Double Dose of Fitness |
Baked Berry Oatmeal
Serves: 4-8 servings
  • 2 cups old fashioned oats
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 1/2 cups milk
  • 1/4 cup maple syrup
  • 1 large egg
  • 1 tsp vanilla extract
  • 2 cups mix of blueberries, blackberries, and cut up strawberries


  1. Preheat your oven to 375 degrees.  Grease a medium baking dish and set aside.
  2. In a medium bowl, mix together the oats, baking powder, and salt.  Add the milk, maple syrup, egg, and vanilla.  Stir well. Stir in the berries.
  3. Pour the mixture into your casserole dish.  Bake in the preheated oven for 20 minutes.  Enjoy!

Recipe + photos via Pinterest

 These skinny version of cashew chicken looks incredible and is a great swap for the one you would order at a Chinese restaurant! 
Healthy Cashew Chicken - A Double Dose of Fitness |
Healthy Cashew Chicken
Serves: 4 servings
  • 3/4 lb chicken breasts, cut into 1 inch pieces
  • sea salt and black pepper as needed
  • 1 tbsp tapioca or arrowroot starch (or cornstarch)
  • 1 tbsp coconut oil (or olive oil)
  • 4 cups broccoli florets
  • 1 red bell pepper, cut into bite-sized chunks
  • 3/4 cup roasted, unsalted cashew
  • red pepper chili flakes
  • toasted sesame seeds
  • 1 green onion, sliced thinly


  • 6 tbsp gluten free tamari (or low sodium-soy sauce or coconut aminos for paleo version)
  • 1 tbsp hoisin sauce (use gluten free if necessary or omit for paleo version)
  • 3/4 tbsp apple cider vinegar
  • 2 tbsp honey
  • 1 tsp toasted sesame oil
  • 2 1/2 tbsp tapioca or arrowstarch (or cornstarch)
  • 1/2 tsp fresh minced ginger
  • 2 cloves garlic, minced
  • 1/2 cup water, plus more as needed to thin out sauce


  1. In a medium bowl, combine all the ingredients for the sauce. Set aside.
  2. Season chicken with salt, pepper, tapioca starch and 1 tablespoon of sauce/marinade.
  3. Add oil to a wok or a large non-stick skillet over medium-high heat.
  4. Add the chicken and stir-fry for 5-6 minutes, or until the chicken is starting to brown.
  5. Toss in the broccoli and bell peppers and cook for 2-3 minutes, or until the vegetables are crisp-tender and the chicken is cooked through. Pour in the remaining sauce and add the cashews. Toss everything together and allow sauce to bubble and thicken. Season with salt, pepper or red pepper chili flakes as needed.
  6. Remove from heat and serve warm on a large platter or over zoodles, cauliflower rice(paleo), quinoa or regular rice or noodles. Sprinkle with sesame seeds and green onions if desired.

Recipe + photos via Pinterest

We are definitely trying this chicken recipe this week! We LOVE anything roasted chicken!One Pan Mustard Baked Chicken - A Double Dose of Fitness | adoubledose.comOne Pan Chicken with Maple Mustard Sauce

Serves: 4 servings

  • 4 chicken thighs , with bone and skin (trim excess fat and skin)
  • kosher salt , as needed for seasoning
  • black pepper , as needed for seasoning
  • paprika , as needed for seasoning
  • garlic powder , as needed for seasoning
  • 1 tbsp olive oil
  • 1 tbsp minced garlic
  • 1/4 cup pure maple syrup
  • 5 tbsp course ground dijon mustard (looks like a mixture of smooth and wholegrain mustard)
  • 2 tbsp water
  • 2 cups sweet potato , 1/2-inch wedges
  • 8 oz green beans, cut in half
  • 2 sprigs rosemary
  1. Set oven rack in the center of the oven and preheat oven to 400°F.
  2. Trim any excess fat or skin from the chicken thighs. Generously season both sides of the chicken with salt, pepper, paprika and garlic powder.
  3. Heat a large oven-proof pan over medium-high heat and add in olive oil. When oil is hot, carefully add in chicken thighs, skin side down. Sear for 5 minutes until skin is crispy and browned, flip over. Turn off heat. Carefully drain chicken grease from the pan, leaving 2 tablespoons. Heat pan over medium heat.
  4. Add garlic to the pan with the chicken, and saute for 1 minute. Meanwhile, combine the mustard sauce ingredients.
  5. In a small bowl combine maple syrup, mustard, and water. Add to pan and stir with garlic to combine. Add the sweet potatoes and coat with the sauce. Simmer in the sauce for 2 minutes. Season chicken and potatoes with salt and pepper, and small sprigs of rosemary around the pan. Transfer to pre-heated oven and cook for 30 minutes.
  6. In a medium-sized bowl lightly drizzle cut green beans with olive oil and a sprinkle of salt and pepper. Set aside.
  7. Remove pan from the oven and remove rosemary. Add in green beans and bake for another 15 minutes, or until the green beans are bright green and crisp. The chicken should be cooked through (155-165°F on a thermometer inserted into the thickest part of the thigh) and sweet potatoes are tender. Serve hot and enjoy.

Recipe + photos via Pinterest

Also, be sure to check our Pinterest to see more healthy recipes + workouts!