Epic Abs workout

EPIC ABS:

• 1. Ninja Jump Tuck 
•  
• 2. Reverse Push Up
•  
  
• 3. Snow Boarder
• 4. Triple Plank Jumps
•  
• 5. Side Crunch (left side)
•  
• 6. Side Crunch (right side)
•  

Instructions:
Set your interval timer for 18 rounds of 2 intervals – 5 seconds and 35 seconds. There are 5 different exercises which are all explained in the video above including the easier variations for beginners so make sure to check it out. You will complete the circuit 3 times and your goal is to complete as many reps as you can during each 35 second interval.
 

DIET:

6:00: Pumpkin pie omelet with nutty cranberry Greek yogurt sauce
9:00: Chocolate mint protein shake/2 rice cakes with peanut butter
12:00: German Shcnitzel, 1/2 cup rice, 1/2 cup broccoli
3:00: Turkey meatloaf, 1 cup green beans
6:00: Mediterranean salad
9:00: Protein shake


MEDITERRANEAN SALAD

Makes 5 servings

Ingredients

Vinaigrette:
* 3 tablespoons red wine vinegar
* 2 tablespoons water
* 1 teaspoon dried oregano
* 1 teaspoon freshly ground black pepper
* 1 teaspoon Dijon mustard
* 1/2 teaspoon kosher salt
* 2 garlic cloves, chopped
* 2-3 tablespoons extra-virgin olive oil

Salad:
* 2 cups sliced fennel bulb (about 1 medium)
* 1 1/2 cups thinly sliced red onion
* 1 cup pitted ripe olives, halved (healthy fat)
* 3/4 cup chopped fresh flat-leaf parsley
* 1/2 cup (2 ounces) low-fat crumbled feta cheese or fat-free (like President)
* 1 (15.5-ounce) can cannellini beans, rinsed and drained
* 6 plum tomatoes, quartered
* 2 tablespoons sunflower seeds

Directions:

1. To prepare dressing, combine first 7 ingredients in a small bowl. Gradually add oil, stirring with a whisk until blended.

2. To prepare salad, combine fennel and the next 6 ingredients (through tomatoes) in a large bowl. Drizzle vinaigrette over salad, tossing until well combined. Sprinkle with sunflower seeds. Cover and chill at least 1 hour.

GERMAN SHCNITZEL

Makes 4 servings

Ingredients

* 4 (6-ounce) skinless, boneless chicken

breast
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground black pepper
* 2 tablespoons all-purpose flour
* 2 tablespoons Dijon mustard
* 1 large egg or 2 egg whites, lightly beaten (can use egg sub too - this is for dredging)
* 1/2 cup dry whole wheat breadcrumbs
* 1 1/2 tablespoons grated fresh Parmesan cheese
* 2 teaspoons finely chopped fresh parsley
* 2 teaspoons chopped fresh chives
* 1 garlic clove, minced
* 1 tablespoon olive oil
* 4 lemon wedges (optional)

Directions:

Preheat oven to 350°.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with a little salt and pepper.

Place flour in a shallow bowl. Combine mustard and egg in a shallow dish. Combine breadcrumbs, cheese, parsley, chives, and garlic in a shallow dish. Dredge 1 chicken breast half in flour, turning to coat; shake off excess flour. Dip in egg mixture; dredge in breadcrumb mixture. Repeat procedure with remaining chicken, flour, egg mixture, and breadcrumb mixture.

Heat oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken; sauté 2 1/2 minutes or until browned. Remove from heat. Turn chicken over; place pan in oven.

Bake at 350° for 10 minutes or until chicken is done. Serve with lemon wedges, if desired.

*Can forgo oil if desired and use cooking spreay instead. Just use it liberally. You won't get the same crust, but you'll cut back on fat grams.

PUMPKIN PIE OMELET WITH NUTTY CRANBERRY GREEK YOGURT SAUCE
Makes 1 serving
Ingredients:
* 3 tbs unsweetened cranberries (if you can't find them, soak and rinse them first)

* 2 tbs pumpkin puree

* 1 cup egg substitute (ie Costco)

* 1/2 tsp pumpkin pie spice
* 1/2 tsp vanilla extract
* 1 tsp maple extract

* 2 stevia packets (or to taste)
* 1/4 cup VOSKOS nonfat Greek Yogurt
* 1 tbs sugar-free fat-free cheesecake pudding mix

* 1 tsp finely chopped pecans



Directions:


1. Whisk together eggs, 1 stevia packet, maple extract, pumpkin pie spice, pumpkin, and vanilla extract.

2. Coat pan with cooking spray. Heat omelet pan over medium. Pour egg mixture in pan, cover, and cook for 2-3 minutes. Fold in pan and set aside.
3. Add pudding mix, nonfat Greek yogurt, 1 stevia packet, 2 tbs cranberries, and pudding mix to blender. Puree until cranberries are blended in.

4. Place omelet on a plate. Add Greek Yogurt Pudding on top, and sprinkle with remaining 1 tbs cranberries and pecans.

 CHOCOLATE MINT PROTEIN SHAKE
A new twist on the butterscotch shake using yogurt instead. So many people don't like cottage cheese...so here you go!


Makes 1 shake
Ingredients:


* 2 tb cottage cheese
* 1 scoop chocolate protein powder
* 1/2 cup almond milk (40 cal/cup)
* 1/4 tsp mint extract
* 1 tsp unsweetened cocoa powder
* 5-6 ice cubes
* water as needed

* sugar sweetener to taste

Directions:

Place all ingredients in a blender. Blend to desired consistency. Add water and ice as needed.