Day 57

Workout: Fast Burn Workout

Time complete- 19 minutes and 15 seconds

Fast Burn Workout

1. Climber’s Lunges – 50 reps

Start in a lunge position. Jump up and switch your legs in the air. Land into a lunge position.

Place your hands in front of you on the ground and do two jumps switching your legs in the air and keeping your hands on the ground. This counts as 1 rep of the Climber’s Lunges. Do 50 reps.

2. Pike Jumps

Start in a plank position with your feet wide apart.

Jump your feet together and forward into a pike position and then back to the plank. This counts as one rep. Do 100 reps.

3. Ab Exercise – 50 reps

Lay on your back and bring your legs up towards the sky. Lower your legs towards the ground keeping them extended. Keep your lower back firmly pressed into the exercise mat. Raise your legs back up. Now bend your knees, rotate your lower body towards one side and extend your legs. Reverse the movement and get back to the starting position. This counts as 1 rep. Do 50 reps (switching from the left to the right)

4. Leg Switch

Sit on the ground with your legs bend and support yourself with your arms. Your hands should be underneath your shoulders and fingers pointing towards your toes. Lift your butt off of the ground and try not to sit down throughout all of the reps. Kick one leg up as far as you can and then switch the legs as fast as you can. One switch is one rep. Do 100 reps total. 

Diet:

6:00- 4 egg whites with bell peppers, 4 broccoli crowns, red onion, 1/4 cup black beans, 2 table spoons cottage cheese

9:00- Baked apple pie oatmeal
12:00- 4-5 oz chicken, 1 medium microwaveable sweet potato, 1 cup steamed broccoli, 1/2 cup green beans
3:00- Tilapia tacos
6:00- Buffalo chicken salad
9:00- Vanilla bean protein shake with 1 tb peanut butter

Shrimp Tacos

Makes 4 serving - 2 each

Ingredients:

* 1 lb medium uncooked shrimp, peeled and deveined
* 3 red onions cut into 1/2" strips
* 2 tsp canola oil
* 2 tsp oregano
* 1 tsp lime juice
* 1/4 sea salt
* 2 tb salsa
* 1/4 cup corn
* 1/4 cup chopped fresh cilantro
* 8 white or yellow corn tortillas
* 1 fresh lime for garnish
* 1/2 cup nonfat Greek yogurt

*Cumin, chili powder, chipolte, garlic

*Cabbage

Directions:

1. Combine shrimp, onions, oil, oregano, and sea salt in a bowl. Let set for 5-10 minutes. Then combine tomatoes, avocado, fresh cilantro, and lime juice in a separate bowl.
2. Saute shrimp and onions over medium heat until pink.
3. Layer shrimp and onions evenly in each tortilla. Top with salsa and a dollop of Greek Yogurt. Serve with lime wedges.

Baked apple pie Oatmeal
Makes 1 serving

Ingredients:

1/2 cup dry oats
1 cup water
2-3 T liquid egg whites
1/8 t baking powder
pinch salt
1/4 cup chopped apples
1 T golden raisins
pinch cinnamon
pinch apple pie spice
sugar substitute to taste
1/2 t vanilla extract

*1/2 cup almond milk optional
*raw sugar optional

Directions:

Mix all of the above (with the exception of the milk) and bake in a 350 degree oven for 30 minutes.

Optional: Sprinkle a little raw sugar on top and broil for 3-4 more minutes until sugar caramelizes.
Optional: Drizzle with a little almond milk or similar.