- Push Up & Monkey Kick- 30 reps for time
- 5 minutes
- Cartwheel & Mountain Climbers- 6minutes of 5/10 sec. intervals
- 3x Jump Lunge & Front Kick- 50 sets total for time
- 7 minutes and 15 seconds
There are two Time Challenges and 6 minutes of interval training in today’s workout. It is a bodyweight workout that will improve your strength, endurance, agility and flexibility. All you need is your Interval Timer.
Part 1 – Push Up & Monkey Kick
30 reps as fast as you can
Starting position.
Get into a plank and keep your body in a straight line – don’t drop your hips. Your hands should be underneath your shoulders.
Bend your elbows and do a push up.
Jump up on your feet again but stay low with your knees bent.
Place one hand on the floor next to your foot and keep looking in front of you.
Place both of your hands on the ground as you step over.
Shift your weight towards the leg that just stepped over. The weight of your body should be now distributed between your hands and foot.
Kick up the other leg in a half circle and reverse the movement until you get to the starting position.
This is one rep and your goal is to complete 30 reps total. Alternate the sides after each push up.
My score for this time challenge is 3 minutes and 42 seconds.
Part2 – Cartwheel & Mountain Climber
6 minutes of interval training – Set your timer for 18 rounds of 5 seconds and 15 seconds intervals. You have 5 seconds to do a cartwheel and 15 seconds to do as many Mountain Climbers as possible.
Do a cartwheel towards one side and when you hear the beep…
…get down and do as many mountain climbers as possible. After the next beep do the cartwheel towards the other side and so on. Your timer will let you know when the 6 minutes are over.
Part 3 – Jump Lunge 3x & Front kick
Start in the Lunge position. Switch legs as you jump up. Complete 3 reps and then kick the back leg forward. I know that I look mean in this picture – I’m not honest :)
When you do the front kick, first raise your thigh up and then extend the leg forward.
Diet:
6:00: Onion, corn, tomato scrambled eggs with 1/4 cup yogurt and sunflower seeds
9:00: Strawberry cheesecake baked oatmeal
12:00: Mint chocolate chip protein shake with 2 rice cakes w/hummus with zucchini
3:00: Sweet potato and black bean muffins; 1/2 cup green beans
6:00: pumpkin chicken curry with steamed broccoli
9:00: Protein shake
Strawberry cheesecake baked oatmeal
Makes 1 serving
Ingredients:
- 20 g chopped Strawberries
- 1/3 cup Plain Non-fat Greek Yogurt
- 1/4 cup Egg Substitute
- 1/2 tsp Baking Powder
- 1/4 tsp All Purpose Baking Soda
- 1/8 tsp Sea Salt
- 1/8 tsp Cinnamon, Ground
- 1/2 cup Quaker Oats Old-fashioned
- 2 tbsp Water
- 2 tbsp Sugar Free Flavored Syrups
Mix oats, baking powder, baking soda, salt, cinnamon, water, syrup, sugar sweetener of choice, eggs, and 2 tbs greek yogurt in an oven-proof bowl. Bake in a preheated 350 degree oven for 25 minutes or until top is semi-firm. Remove from oven. Chop strawberries and add to top along with remaining Greek Yogurt. Drizzle with almond milk if desired.
Sweet potato and black bean muffins
Makes 6 muffins
Ingredients:
- 2 oz diced and baked sweet potatoes
- 4 oz rinsed and drained black beans
- 1/2 cup egg substitute
- 1/4 cup old-fashioned oats
- 1 scoop Isopure unsweetened protein powder
- 2 oz diced white onion
- dash sea salt
- 6 tsp sugar free maple syrup
- Preheat oven to 350. Peel, dice, and bake sweet potatoes on a cookie sheet for approximately 20-25 minutes or until softened. Let cool.
- Meanwhile blend black beans, eggs, sea salt, protein powder, and onion in a blender. Mix in oats and sweet potatoes.
- Coat muffin tray (6) with cooking spray. Pour enough batter in to each muffin spot filling halfway.
- Bake in the preheated oven for 20 minutes or until top of muffins are firm to touch. Drizzle each muffin with 1 tsp sugar free maple syrup.
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