Six pack abs workout 2011

WORKOUT BREAKDOWN:
SIX PACK ABS WORKOUT 2011
Set your Interval Timer for 24 rounds of two intervals – 10 seconds and 35 seconds.
This workout is 18 minutes long-

• 1) Sumo Squat & Leg Lift (with Sandbag) (max.reps for each round)
•  19/19/21/20/21/18
• 2) Sumo Push Ups (max.reps for each round)
•  13/13/11/11/11/9
• 3) Jump Lunge (max.reps for each round)
•  23/23/24/22/23/23
• 4) Reverse Push (max. reps for each round)
•  13/13/15/14/14/16

DIET:

6:30 am: pumpkin protein shake and baked banana bread snack

9:30 am: 2 lemon bars, 1 cup Italian green beans

12:30 pm: stove top frozen banana oatmeal

3:30 pm:vegetable oatmeal risotto

6:30 pm: chicken pea lentil soup + chopped up green peppers with the some dryed out soup mix (chickpeas, onions, and sprinkle with Parmesan cheese)

9:00 pm: protein shake

RECIPES: 
PUMPKIN PROTEIN SHAKE 

Serves 1

Ingredients:
    •    6 ice cubes
    •    1/2 cup canned pumpkin
    •    1/2 cup almond milk
    •    1/2 tsp vanilla
    •    2 packets Splenda
    •    Cinnamon (to taste)
    •    Nutmeg (to taste)
    •    1 scoop vanilla protein powder

• 1 cup of spinach

Directions:

1. Add all ice cubes, wet ingredients and dry ingredients to blender.
2. Blend until shake consistency.
3. Pour into large tumbler, add a straw and go!

Please note the evaporated milk is used simply for it's creamy consistency in shakes. For those lactose intolerant, remove evaporated milk and increase soy milk to 1-1/3 cup. A vanilla flavor protein powder is preferable for this recipe.

BAKED BANANA BREAD SNACK:

Makes 1 snack

Ingredients:

* 1 scoop vanilla protein powder (I used ON Cake Batter)
* 1 stevia packet
* 1/2 tsp pure vanilla extract
* 1 tbs water
* 2 tbs egg substitute or 2 egg whites
* 1/4 tsp baking powder

* handful of blueberries

Directions:

1. Combine everything in a bowl using an electric mixer. Coat microwave proof bowl with cooking spray.

2. Coat a microwave dish with cooking spray. Pour batter in to bowl and microwave on high for 30 seconds. Check. Continue to microwave at a reduced setting and check every 15-20 seconds. Cake will rise and can overflow if not checked. Open the microwave door, let the cake drop, and then microwave again until the top of cake is firm.

3. Transfer to a plate or leave in bowl.

CHICKPEA LENTIL SOUP
Serves 1
    •    1/4 cup chickpeas
    •    1/4 of a medium white onion
    •    2 tbsp green lentils, pre-soaked [keep the liquid]
    •    2 tbsp broth
    •    1.25 cup water
    •    salt, to taste [or more broth] – optional

Directions:

1. Boil the onions and water over medium high heat, then add the lentils [and the liquid it was soaked in]. Cook til mixture bubbles again. Add chickpeas, broth, and salt. When the soup starts boiling, turn heat off.

 

STOVE TOP FROZEN BANANA WITH COCONUT

• 1/2 cup oats, 1/2 cup water, 1/2 cup almond milk

• 1 tbsp wheat germ,

• 1/2 banana

• 1/4 cup plain yogurt

• Bit of cocoa 

• Sprinkle peanuts and sunflower seeds

• 1 tsp coconut 
• 1 scoop of protein powder

Directions:

1. Mix oatmeal, water, and milk together in a pan.
2. Add wheat germ and flax after boil
3. Add cocoa and protein powder
4. Remove from burner and add drop yogurt, nuts, and coconut on top 
5. Garnish with almond milk (optional)

OAT-SOTTO

• 1/2 cup oats
• 1/2 cup water
• 1/2 cup chicken broth
• 1 tbsp flax
• 1/4 small onion, chopped
• 2 cloves garlic, minced
• 1/2 yellow pepper
• Few pieces of chicken
• 2 Broccoli crowns chopped
• 1/2 Carrot stick, chopped
• 2 tsp Parmesan, sprinkled on at the end

LEMON BARS

Ingredients:

Makes 16 squares, 2 squares per serving

• 1 cup oat flour or oatmeal
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda
• 8 oz baby food applesauce
• 4 oz water

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.
8. Makes 16 squares, 2 squares per serving.