Day 135-Cardio legs and core workout

Meal 1: (6:30 AM - BREAKFAST) 

1 cup liquid egg whites

1 Ezekiel toast

1 cup spinach

1/4 cup red bell pepper

1 Light Knight Swiss Cheese

Post workout: (9:30 AM)
Pumpkin yogurt with oatmeal crunch

Ingredients (for one serving): (click on link for original recipe)

• 1/4 cup canned pumpkin
• 1/4 cup plain Greek yogurt
• Cinnamon to taste
• 1 tablespoon agave nectar, ample syrup, or honey (I used Walden Farms Pancake Syrup)
• Pinch nutmeg
• Pinch allspice
• Pinch cinnamon

Directions:

• Mix together and serve with cooked oatmeal and raw baked oatmeal crunch

BAKED OATMEAL CRUNCH:
Ingredients:

• 1/2 cup dry Quaker old-fashioned oatmeal
• 1 tablespoon sugar free pancake syrup
• 2 huge pinches cinnamon
• 1 tablespoon flax seed
• 2 packets of splenda
• 1 tiny pinch kosher salt
• A few almonds

Directions:

• Mix all ingredients together and bake for 10 minutes at 400 degrees

Meal 2: (12:30 AM - LUNCH)

Thin Mint Protein Shake 

Rice cake with sugar-free strawberry jelly, 4 pieces of rhubarb, and cinnamon

Rice cake with sugar-free strawberry jelly, 1/4 cup blueberries, and Walden Farms Chocolate Syrup

Thin Mint Protein Shake:
 
Ingredients:

• 1/8 tsp peppermint extract
• 1/2 tablespoon white chocolate pudding mix
• 1 cup water
• 1 cup ice
• 1/4 tsp guar gum or some other thickener
• 1 tsp cocoa powder
• 1 cup spinach
• Dash of cinnamon

Meal 3: (3:30 PM)

Ingredients (for 1 serving- 2 pancakes):

• 1 small sweet potato (I used shredded calabasa squash)
• 2.5 tablespoons oat flour
• 2 tablespoons silk pure almond milk
• 2 egg whites
• Shredded zucchini (any amount you would like)
• 1/4 cup frozen peas
• 1/4 cup fresh corn
• 1/4 cup shredded carrots
• 2 tablespoons canned sun-dried tomato
• 2 dashes pepper
• 4 dashes chili pepper
• Sprinkle salt 
• 1/2 cup black beans, rinsed, drained, and warmed

Directions:

• Shred zucchini and squash
• Mix squash, zucchini and all other ingredients (except black beans) in a medium bowl.
• Heat and grease a pancake griddle.
• Scoop out pancake mix into 4 medium-sized pancakes.
• Cook on both sides, plate, and top with black beans.
• Enjoy!

Meal 4: (6:30 PM - DINNER)

Cheesy Brussel Sprout Casserole
Ingredients (for two servings):

• 10 Brussel sprouts, chopped in half
• 2 carrots, chopped
• 1/2 cup water
• 2 cups cooked brown rice(I didn't use rice this time because of the extra carbs in my dinner meal)
• 1 cup shredded cheddar cheese
• 1/2 cup kidney beans, drained
• 2 tablespoons Italian herbs in a tube or mix basil, oregano, rosemary, and pepper together
• 4 asparagus, steamed
• 1/2 green bell pepper
• 2 large sticks of celery
• Salt to taste

Directions:

• In a wok, bring 1/2 cup water to boil and add in Brussel sprouts, carrots, celery, and asparagus.  Let steam/stir-fry for 5 minutes.
• Preheat oven to 375.
• Combine cooked cheese, kidney beans, herbs, and salt in a large bowl.  Drain Brussel sprouts and carrots and add in.  Mix thoroughly.
• Pour into greased casserole and bake for 40 minutes or until center sets.
• Plate and enjoy!

Meal 4: (9:30 PM)
PB2 Strawberry banana protein shake

• 1 tablespoon PB2
• 1/2 tablespoon vanilla pudding mix
• 1 tablespoon strawberry walden farms
• 1 tablespoon banana cream pudding mix
• 1/2 tsp banana extract
• 1 tablespoon stevia
• 1 cup ice
• 1 cup water
• 1 scoop vanilla whey isolate
• 1/2 tsp guar gum/xy
  

Cardio legs and core workout
Instructions:
This workout takes exactly 24 minutes and it is an amazing cardio and core training. Set your Interval Timer for 36 rounds of two intervals: 10 seconds and 30 seconds. Your goal is to push at your maximum effort during each 30 second interval and write down your reps during the 10 seconds intervals.
There are 3 exercises in this workout and you will be going through them in this order:

1. Low Jacks with Jump Rope

Start with your feet together and bend your knees so that you keep low through out this exercise. Basically this exercise is like jumping jacks but you will be using the skipping rope for more challenge.

2. One Leg Dead Lift

I am using my Sandbag for this exercise with about 30lbs of garden stones in it. Remember to keep the knee of the standing leg slightly bend, your core should be tight and your back straight. Don’t round your back. Also don’t forget to switch legs. You will do 30 seconds on left leg and then another 30 seconds on right leg before you move on to the next exercise.

3. Jump Lunge

This is the starting position and all you have to do is to jump up and switch legs. This is one of the most amazing bodyweight exercises that I know. Make sure to keep proper form because this exercise is not exactly easy. You have to keep your chest up, core tight and make sure to get low enough without banging your back knee against the floor. Each time you jump up use all of the power of your core and your legs.

Add all of the reps that you did for each exercise and write down your scores. Keep that records, because the next time you do this workout your goal will be to beat those number at least by a few reps.
My score:
Low Jacks- 242
One Leg Dead Lift (Left Leg)- 72
One Leg Dead Left (Right Leg)- 77
Jump Lunges- 181

Zuzana's scores are:

Low Jacks – 448 reps

One Leg Dead Lift (left leg) – 101 reps

One Leg Dead Lift (right leg) – 110 reps

Jump Lunge – 255 reps