Day 41: April 2/Friday

WORKOUT BREAKDOWN: GRAND THEFT BOOTY WORKOUT

Set your interval timer for 18 rounds of two intervals. The first interval is your 10 seconds of rest and the second interval is 30 seconds of max effort. Your goal is to complete as many reps of each exercise during the 30 second intervals as possible. This workout takes only 12 minutes so make sure to put as much energy into this routine as possible.

•  1.Snowboarder 
• max.reps during 30 second interval
• 22/20/18
• 2.One Leg Squat & Side Kick 
• max.reps during 30 second interval
• 4/4/4
• 3.One Leg Squat & Side Kick (on the other leg) 
• max.reps during 30 second interval
• 4/4/4
• 4.Shelf Butt Exercise 
• max.reps during 30second interval
• 27/27/22
• 5.Half Pistol & One Leg Pike Press (left leg)
•  max.reps during 30 second interval
• 3/3/3
• 6.Half Pistol & One Leg Pike Press (right leg)
•  max.reps during 30 second interval
• 3/3/3

DIET:

6:00- GAL grand slam breakfast on pita bread
9:00: Kiwi banana oatmeal
12:00- 1 protein pumpkin muffins, 1 cup green beans
3:00: 1 pure protein shake, 1/2 cup rice, 4 broccoli florets

9:00-  3 egg whites, 2 tb cottage cheese with lemon, 1/2 glass of cocoa protein

RECIPES:

KIWI BANANA OATMEAL

 Ingredients:

• 1/2 cup oatmeal
• 1 kiwi
• 1/2 banana
• 1 tb peanut butter
• 1 tsp sunflower seeds
• 2 Splenda packets
• 1 tb wheat germ
• 1/2 cup water
• 1/4 cup milk

Directions:

Make oatmeal. Stir in Splenda.

Place oatmeal in a bowl. Stir in milk.

Top with wheat germ, kiwi, banana, pb and sunflower seeds.

PROTEIN PUMPKIN MUFFINS

Ingredients:

• 1 cup oatmeal
• 10 splenda packets
• 1.5 tsp baking powder
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 tsp salt
• 1/2 cup canned pumpkin
• 1/2 tsp vanilla extract
• 2 egg whites
• 2 tablespoons raisins
• walnuts, chopped 
• 2 scoops vanilla protein

Directions:

1. Preheat oven to 375*F
2. Coat muffin tin with non-stick cooking spray or line muffins cups.
3. Combine all ingredients in mixing bowl; blend well.
4. Pour batter evenly into muffin tins.
5. Bake for 35-40 minutes until muffins are cooked through.
6. Allow to cool before enjoying.

GAL GRAND SLAM BREAKFAST ON PITA BREAD

Servings 1

Ingredients:

* 1 toasted pita

* 2 tbs reduced-fat Cottage Cheese

* 3 egg whites or egg substitute


* 1 tbs almond milk (40 cal/cup)


* 1 tbs honey syrup



Directions:



1. Toast pita bread. Smear cottage cheese on bread.

2. Mix eggs and milk in a cup. Microwave for 30 seconds at a time until cooked through. Smash with fork.


3. Layer cheese and then add scrambled eggs.


4. Drizzle eggs with syrup and enjoy!