5 egg whites with spinach
1/2 cup oatmeal with 1 T strawberry jelly and cheesecake capella drops 1/2 cup milk
*freeze strawberries*
Post workout: (10:00 AM)
Orange Vanilla Shake
Ingredients:
1 scoop Vanilla Protein Powder (Isopure Zero Carb)
1 large orange
4-5 ice cubes
1 tsp. Vanilla Extract
½ banana
1/2 cup almond milk
2 packets of sweetener
Meal 3: (12:00- LUNCH)
Grilled chicken
1/2 cup edamame saute rice (left overs)
1 cup boiled green beans
Meal 3: (3:30 PM)
Skipped meal
Meal 4: (7:00 PM - DINNER)
Outback steakhouse, chicken on the barbie
Meal 5: (9:00 PM)
Eggnog Smoothie
Ingredients:
3 large Egg Whites
1 whole Egg
1 tsp Imitation Rum Sugar Substitute to taste
1/2 scoop Vanilla protein powder
1 tsp Pure Vanilla Extract
1cup light almond milk
1/2 cup fat-free cottage cheese
Ice
INSTRUCTIONS:
You could see people wondering around at the gym for and hour and half who won’t get even half of the workout that this 15 minutes can give you if you push yourself.
For this workout you will need a watch or an interval timer to do this workout. I am using my Gymboss Interval Timer
There are 3 five minute rounds of the following exercises and your goal is to complete as many reps as you can in 55 seconds. Then you have 5 seconds to write down your score and move directly to the next exercise.
Side Jump Lunge
My new record: 60, 53, 48 reps
Reptile Push Up
My new record: 17, 14,12
V-Crunch
My new record: 31, 31, 30
Prisoner Squat
My new record: 58, 52, 60
Hanging Knee Raises
My new record: 24, 24, 19
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