Harder than ever workout

WORKOUT BREAKDOWN: HARDER THAN EVER WORKOUT

12 minute interval workout- set your timer for 12 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 50 seconds.

• Chin Up max. reps during 50 second interval
•  14
• Prisoner Jump Squat max. reps during 50 second interval
•  32
• Mountain Climbers max. reps during 50 second interval
•  124
• Clapping Push Up max. reps during 50 second interval
•  33
• Jump Lunge max. reps during 50 second interval
•  31
• Bicycle max. reps during 50 second interval
•  92
• Dips max. reps during 50 second interval
•  17
• Forward & Backward Lunge Jump Up (left) max. reps during 50 second interval
•  20
• Forward & Backward Lunge Jump Up (right) max. reps during 50 second interval
•  20
• Side Crunch (left) max. reps during 50 second interval
•  26
• Side Crunch (right) max. reps during 50 second interval
•  22
• Burpees max. reps during 50 second interval
•  11

Skipping:

Set your timer for 48 rounds and two intervals of 10 and 15 seconds. You will complete 48 rounds of 15 seconds of skipping and 10 second of rest. Try to change the style of your skipping for each interval. One more thing, if you don’t have a jump rope yet, then do high knees, jumping jacks, scissors, or something similar to get your heart rate up and your legs working.

DIET

6:00: Egg casserole
9:00: 2 Lemon bars, 1 cup green beans
12:00: Chocolate drizzled macaroon baked oatmeal, 1 green tea vanilla protein shake
3:00: Spinach chicken salad with curry powder and mustard
6:00: Turkey salad, 1/2 cup green beans, 1 lemon bar
9:00: Protein shake

RECIPES:
EGG CASSEROLE 

  
Ingredients:

• 3 eggs
• 1/2 tsp parsley
• 1 tbs oregano
• 2 tbs of milk
• 1/2 tsp black pepper
• 1/4 cup mushrooms
• 1/2 cup (cut in half) spinach
• 3 broccoli crowns chopped
• 1/4 cup diced tomatoes
• 2 tbs onions 
• 1/4 cup Parmesan 

Directions:

1. Mix egg whites and milk in a cup. 
2. Meanwhile, saute vegetables in a heated pan until cooked. Set aside.
3. Place vegetables in a ramekin and pour egg mixture in. Next, sprinkle herbs on top.
4. Bake 15 minutes on 350.

SPINACH CHICKEN SALAD WITH CURRY AND MUSTARD

Serves 1
Ingredients:

• 1 cup spinach
• 4 oz cooked chicken
• 1/4 cup corn
• 1/4 cup bell peppers
• 2 slices of tomatoes

Dressing:

• 1 tbs yogurt
• 1 tsp curry powder
• 1/4 tsp mustard 

CHOCOLATE DRIZZLED MACAROON BAKED OATMEAL

Ingredients:

• 1/2 cup old fashioned oats
• 1 tsp Bob's creamy rice hot cereat
• 1/4 cup unsweetened almond milk (35 or 40 cal/cup)
• 1/4 cup egg white substitute
• 1/2 cup water
• 12g unsweetened shredded coconut
• 1/2 tsp baking powder
• 3/4 tsp vanilla extract
• 1 tsp coconut extract
• sugar sweetener to taste
• Walden Farms 0-calorie chocolate syrup

Directions:

1. Combine the above (leaving 1/2 of shredded coconut) in an oven proof bowl. Sprinkle top with remaining coconut. Bake in an oven preheated to 350 degrees for 30 minutes. Broil for 1-2 minute to crisp coconut on top. Drizzle with small amount of Walden Farms 0-calorie chocolate sauce and additional almond milk.

TURKEY SALAD

Ingredients:

• 4 ounces of ground turkey with taco seasoning
• 1/2 chopped carrot
• 1/4 sliced avocado
• 1/2 cup garbanzo beans
• 1/4 cup mushrooms
• 2 tbs onion
• 1 cup chopped lettuce

Saute turkey and seasoning separately
Saute veggies with chili powder