Day 148- 300 reps of brutality

Meal 1: (7:30 AM - BREAKFAST)
Egg scramble with cauliflower, spinach, onions, and mushrooms  mixed with cinnamon and cumin

1 green tea


Post workout: (10:30 AM)

Butternut Squash Enchilada substituted with pumpkin

with a side of green beans

Meal 2: (12:30 AM - LUNCH)

Rotisserie chicken with a salad

Meal 3: (3:30 PM)

Salad with whey protein and balsamic 

Meal 4: (6:00 PM)

Rotisserie chicken

Green salad- the salad was made out of baby spinach, bell peppers, tomatoes, celery, avocado, and pine nuts. As a dressing I used 1 tbsp of extra virgin olive oil and 1 tbsp of balsamic vinegar

300 rep workout

Instructions:

This workout is a Time Challenge which means that there is a given amount of exercises and reps that you have to complete as fast as possible. I am using my Ugi Ball (10lbs – dark blue colour) and Sandbag (30lbs – power model). Set yourInterval Timer as a Stop Watch and get started!

There are 5 rounds of 5 different exercises:

1) Lunge Twist – 10 reps

2) Dive Bomber Burpee – 10 reps

3) Jump Squat & Swing – 10 reps

4) Ugi Push Off – 10 reps

5) Sumo Squat – 20 reps

I finished this workout in 30 minutes exactly and I have to admit that I was thinking about giving up after the 4th round. I am glad that I found the last little bit of strength to finish the last round. I am curious to hear from you guys how did you enjoy this routine and how long did it take you.

All of the exercises are explained in the video above including variations for beginners and those of you who don’t have the equipment that I’m using.

Enjoy your workout and don’t forget to add one Burpee for Erin.

Day 152- Do It. Do It. Exercise Challenege

Meal 1: (6:30 AM - BREAKFAST)

Egg white omelet 1 egg white and 1/2 cup liquid egg whites and turkey pepperoni seasoned with lemon pepper
Mixed veggies with broccoli, cauliflower, zucchini, and onion. Seasoned with cumin, coriander, ginger, and salt
1 glass of greens protein

Post workout: (9:30 AM)

Anabolic oatmeal with 1/2 banana and 1 tablespoon flax seed meal

1 green tea

Meal 2: (12:30 AM - LUNCH

3 ounces of chicken breast
Green salad- the salad was made out of baby spinach, Life Smart Ground Turkey, bell peppers, tomatoes, celery, avocado, and sunflower seeds. As a dressing I used 1 tbsp of extra virgin olive oil and 1 tbsp of balsamic vinegar.


Meal 3: (3:30 PM- SNACK)

Bodyrock Salad Leftovers

Meal 4: (10:30 PM- DINNER)




Naked tenders with a salad

Meal 5: (2:00 AM)
1/2 cup cottage cheese and almond milk with 11 almonds

Do It. Do It. Exercise Challenge

Sandbag Squat

SANDBAG SQUAT
10 reps

REVERSE PUSH UP
10 reps

YOUR GOAL:
maximum reps in 12 minutes

Instructions:

For this exercise challenge you will need your Dip Station, Sandbag, and Interval Timer. Set your timer to count down 12 minutes. You will be doing 10 reps of Sandbag Squats and 10 reps of Reverse Push Ups back to back. Your goal is to complete as many sets as you can during the 12 minutes – what counts is the  total amount of reps. This means that you will add all of the reps for each exercise that you have completed and write it down into your exercise log. The next time we do this exercise challenge your goal will be to beat that number by at least a few more reps. Check out the explanations for each exercise in our All Exercises library. My score for this challenge was 110 Sandbag Squats and 108 Reverse Push Ups.


My score was 10 rounds

Day 151- Hot Fit and Tight!

Meal 1: (6:30 AM - BREAKFAST)

Egg white omelet 1 egg and 1/2 cup liquid egg whites and turkey pepperoni and tofurky, seasoned with lemon pepper
Mixed veggies with broccoli, cauliflower, mushrooms, and onion. Seasoned with cumin, coriander, ginger, and salt

1 glass of whey protein 

1 green tea

Post workout: (9:30 AM)

Zucchini turkey burger with 1 slice of tomato, spinach, and little bit of dijon/ketchup with a side of green beans

Meal 2: (12:30 AM - LUNCH)
We had an ice cream as a snack. Surprised? :) It’s not a regular ice cream of course. I made this one out of frozen non-fat plain yogurt, almond milk, 1/4 cup of raw pecans, 1 Tbls of ground flax seeds, about 1tblsp of vanilla extract, about 2tsp of stevia, and 1 scoop of my whey protein. This ice-cream is loaded with protein and good fats, which makes it also guilt-free ;)

Meal 3: (3:30 PM- SNACK)

Bodyrock broccoli salad

Meal 4: (6:00 PM- DINNER)

1 cup of squash with grilled turkey breast with taco seasoning and chopped spinach along with a side of steamed chopped broccoli

Taco Seasoning Recipe:

1 tablespoon chili powder

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon sea salt

1 teaspoon black pepper




Hot Fit and Tight Workout

DYNAMIC SQUAT
4 minutes

REVERSE PUSH UP
4 minutes

DIVE BOMBER
4 minutes

PRISONER GET UP
4 minutes

SET YOUR INTERVAL TIMER FOR 6 ROUNDS AND 2 INTERVALS OF
10 second and 30 seconds

TAKE ONLY A SHORT REST AFTER
each blog of 4 minutes of interval training

Get your gear for this workout here:

Our Scores

Dynamic Squat

Freddy – 19 reps, 18 reps, 16 reps, 17 reps, 16 reps, 14 reps

Zuzana – 23 reps, 21 reps, 21 reps, 19 reps, 20 reps, 18 reps

Reverse Push Ups

Freddy – 18 reps, 12 reps, 10 reps, 10 reps, 8 reps, 8 reps

Zuzana – 18 reps, 11 reps, 8 reps, 8 reps, 10 reps, 7 reps

Dive Bombers

Freddy – 10 reps, 7 reps, 5 reps, 4 reps, 3 1/2 reps, 4 1/2 reps

Zuzana – 9 reps, 7 reps, 6 reps, 4 reps, 4 reps, 4 reps

Prisoner Get Ups

Freddy – 7 reps, 7 reps, 5 reps, 5 1/2 reps, 6 reps, 6 reps

Zuzana – 7 reps, 7 reps, 7 reps, 7 reps, 7 reps, 6 reps

Instructions:

You will need to set your Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. This means that you will be doing each exercise in 4 minute blogs  and the entire workout will take you 16 minutes because there are 4 exercises total. See the video tutorial for more detailed explanations about each exercise and variations for beginners. You can also find each exercise in All Exercises category.

Day 150- Epic Abs

Meal 1: (6:30 AM - BREAKFAST)

Egg white omelet 1 egg and 1/2 cup liquid egg whites and turkey pepperoni and tofurky, seasoned with lemon pepper
Mixed veggies with broccoli, cauliflower, mushrooms, and onion. Seasoned with cumin, coriander, ginger, and salt
1 glass of whey protein

Post workout: (9:30 AM)
Turkey broccoli soup left overs
1/2 cup blueberries and a few cherries

Meal 2: (12:30 AM - LUNCH)

Rotisserie chicken with a salad

Meal 3: (3:30 PM- SNACK)

Out to eat- grouper with a side salad

Meal 4: (6:00 PM- DINNER)

Chicken with salad

Epic Abs Workout

1. NINJA JUMP TUCK
max. reps

2. REVERSE PUSH UP
max. reps

3. SNOW BOARDER
max. reps

4. TRIPLE PLANK JUMPS
max. reps

5. SIDE CRUNCH (LEFT SIDE)
max. reps

6. SIDE CRUNCH (RIGHT SIDE)
max. reps

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.

Death to Fat

Instructions:

This is the workout that I did today. It is a 12 minute long interval circuit training made up of 4 different exercises. The explanations of the exercises, including variations for begginers and those of you who don’t have the exercise equipment that I use, are in the video above.

You will need to set your Interval Timer (as shown in the video) for 12 rounds of 10 seconds and 50 seconds intervals. Your goal is to complete as many reps as possible during each 50 second interval and write your reps down during your rest intervals.

The circuit is made up of the following 4 exercises and you will go through it 3 times (1 time through the circuit is only 4 minutes)

1. High Knees with Jump Rope (my reps: 135, 135, 135)

2. Reverse Push Ups (my reps: 19, 17, 19)

3. Ugi Pop (my reps: 24, 34, 329)

4. Ugi Squeeze & Hip Thrust (28, 28, 28)

Reverse Push Up on Dip Station

For those of you who don’t have the equipment that I use, watch the video to see a substitute for this exercise.

Ugi Pop

Day 149- Active Rest Day

Meal 1: (7:30 AM - BREAKFAST)
Scrambled eggs with cauliflower, onions/green onion, and spinach with cumin and cinnamon spice
1/2  scoop whey protein

Post workout: (10:30 AM)
1/2 cup oatmeal with 1 tbsp flax seed, 1/2 tbsp vanilla, 4 vanilla cupcake capella drops blueberries, 1/2 cup egg whites, sliced almonds

Meal 2: (12:30 AM - LUNCH)
1 cup of Broccoli Cream Turkey Breast Soup
Substituted walnuts with cashews and used 200 ML of chicken broth with milk
+ 1 scoop of FF yogurt

Meal 3: (3:30 PM)
Lemon-pepper rotisserie chicken with a avocado salad

Meal 4: (6:00 PM)

Egg white omelet 1 egg white and 1/2 cup liquid egg whites and turkey pepperoni seasoned with lemon pepper

Mixed veggies with broccoli, cauliflower, zucchini, and onion. Seasoned with cumin, coriander, ginger, and salt

Day 147- Active rest day :)

Meal 1: (7:30 AM - BREAKFAST)

1/2 cup oatmeal with 1 scoop pumpkin, 1/2 tbsp flax seed meal, almonds with a side of cherries

1 scoop of whey protein (life basic greens) with 1 glass of water and 1 green tea

Post workout: (10:30 AM)

Cauliflower soup with a scoop of greens protein

Meal 2: (12:30 AM - LUNCH)

Veggie Quiche with 1 cup green tea

Meal 3: (3:30 PM)

spinach, carrots, edamame, cashews, asparagus, grilled lime chicken mixed with poppyseed dressing

Poppyseed dressing: yields 8 servings

Ingredients

3 tablespoons and 1/4 teaspoon white sugar

1/4 cup and 2 teaspoons white vinegar

1/2 teaspoon salt

1/2 teaspoon ground dry mustard

1/2 teaspoon grated onion

1/2 cup and 1 tablespoon vegetable oil

1-3/4 teaspoons poppy seeds

Meal 4: (6:00 PM)

Stuffed garlic, butter, and italian seasoning tomato with 1 cup steamed green beans, grilled lime chicken breast, and 2 red roasted potato

Meal 5: (9:00 PM)

Greens protein

Day 146- Super Bass Booty Workout

Meal 1: (6:30 AM - BREAKFAST)
Egg white omelet 1 egg white and 1/2 cup liquid egg whites and turkey pepperoni seasoned with lemon pepper
Mixed veggies with broccoli, cauliflower, zucchini, and onion. Seasoned with cumin, coriander, ginger, and salt
1 glass of greens protein
Post workout: (9:30 AM)

Chickpeas taste so wonderful when roasted in a marinade, and I love this particular one so much because there are so many competing – but complementary – flavors, like lemon, maple syrup, and rosemary.

Creamy and Dreamy Roasted Chickpeas

with a side of spinach and peas

Ingredients (for two servings):

1 cup chickpeas

1.5 tablespoon Dijon mustard

1 tablespoon fresh rosemary, chopped

1 tablespoon maple syrup

1 tablespoon lemon juice

1/2 cup crumbled goat cheese

Directions:

Preheat oven to 350 degrees.

Drain and rinse chickpeas.

In a small bowl, combine mustard, rosemary, maple syrup, and lemon juice.  Stir thoroughly and add chickpeas.  Let stand 5 minutes.

Grease glass casserole dish and pour in chickpeas.

Bake for 10 minutes, then turn oven to low broil and broil chickpeas for 3 – 5 minutes.  Be careful!  Watch to ensure they don’t burn.

Remove from oven and mix in goat cheese.

Serve and enjoy!  Eat with vegetables and a grain for a complete meal.

While the chickpeas were roasted, I prepared mixed kasha pilaf with steamed spinach

Meal 2: (12:30 AM - LUNCH)
We had an ice cream as a snack. Surprised? :) It’s not a regular ice cream of course. I made this one out of frozen non-fat plain yogurt, almond milk, 1/4 cup of raw pecans, 1 Tbls of ground flax seeds, about 1tblsp of vanilla extract, about 2tsp of stevia, and 1 scoop of my whey protein. This ice-cream is loaded with protein and good fats, which makes it also guilt-free ;)

Meal 3: (3:30 PM- SNACK)
Zim zari healthy salad with oil and vinegar. Along with 1 cup of green tea.

Meal 4: (6:00 PM- DINNER)
6 oz steak
Green salad- the salad was made out of baby spinach, bell peppers, tomatoes, celery, avocado, and pine nuts. As a dressing I used 1 tbsp of extra virgin olive oil and 1 tbsp of balsamic vinegar.

Day 145- Haven't had enough workout

 Meal 1: (7:30 AM - BREAKFAST)
1 scoop of greens protein
Egg white omelet 1 egg white and 1/2 cup liquid egg whites and turkey pepperoni seasoned with lemon pepper
Mixed veggies with broccoli, cauliflower, zucchini, and onion. Seasoned with cumin, coriander, ginger, and salt


Post workout: (10:30 AM)
1/2 cup of oatmeal topped with left over sweet potato faux balls with cinnamon, allspice, stevia and nutmeg along with a 1/2 cup liquid egg whites mixed in and finished with sprinkled slivered almonds and what germ



Meal 2: (12:30 AM - LUNCH)
Butternut Squash Enchilada substituted with pumpkin

Green salad- the salad was made out of baby spinach, bell peppers, tomatoes, celery, avocado, and pine nuts. As a dressing I used 1 tbsp of extra virgin olive oil and 1 tbsp of balsamic vinegar.


Meal 3: (3:30 PM)
Bodyrock Cauliflower Soup


Meal 4: (6:00 PM)
4 ounce grilled chicken breast
Green salad- the salad was made out of baby spinach, bell peppers, tomatoes, celery, avocado, and pine nuts. As a dressing I used 1 tbsp of extra virgin olive oil and 1 tbsp of balsamic vinegar

Meal 5: (9:00 PM)
1/2 cup cottage cheese with cinnamon

Day 144- Just did it workout

Meal 1: (6:30 AM - BREAKFAST)
1 scoop greens protein with spinach
1/2 cup egg whites with bell peppers and onions


Post workout: (9:30 AM)
Dave's Anabolic Blueberry Oatmeal


Meal 2: (12:30 AM - LUNCH)
Cauliflower soup


Meal 3: (3:30 PM)
4 ounces plain chicken breast 
1 cup green beans

Flax- Crusted Sweet Potato Balls 

Ingredients (serves 1):

• 1/4 cup black beans, drained, rinsed, and patted dry
• 1/2 medium baked sweet potato, mashed
• 3 tablespoons pancake syrup/honey/agave nectar (for stickyness)
• Generous amount of ground flax seed- 1 or 2 tablespoons
• 1/2 scoop protein powder

Directions:

• Pre-heat oven to 350.
• Mash together salsa, sweet potato, and black beans.
• Form mix into five balls.
• Spread out ground flax in a low bowl and roll each ball in the flax, coating completely.
• Place balls on greased cookie sheet.
• Bake for 30 minutes at 350 degrees, rotating once.
• Garnish with mustard or sour cream and enjoy!

Meal 4: (6:00 PM)

Sizzlin Stir Fry

Meal 5: (9:00 PM)

1/2 cup cottage cheese with cinnamon and 11 almonds

Instructions:

Set your interval timer for 20 rounds of 10/50 second intervals. Your goal is to go through the circuit of all exercises and push at your maximum effort during each 50 second interval. When I say push at max effort I mean push but not on the expense of your proper form. I went over each exercise in the second half of the video so that you know exactly what to do.

Here are my scores and also the flow of the workout:

1) Low Jacks

round 1 – 60 reps, round 2 – 348 reps

2) Lunge on the ball L

round 1 – 20 reps, round 2 – 19 reps

3) Low Jacks

round 1 – 56, round 2 – 63 reps

4) Lunge on the ball R

round 1 – 20 reps, round 2 – 17 reps

5) Low Jacks

round 1 – 53 reps, round 2 – 63 reps

6) Dip Station Combo

round 1 – 10 reps, round 2 – 10 reps

7) Low Jacks

round 1 – 44 reps, round 2 – 33 reps

8) Ugi Squeeze

round 1 – 62 reps, round 2 – 50 reps

9) Low Jacks

round 1 – 50 reps, round 2 – 52 reps

10) 90 degree ball touch

round 1 – 30 reps, round 2 – 25 reps

There are two rounds so you have to go through the circuit of 10 exercises twice. As for the Low Jacks, I was counting 1 rep each time I landed with my feet appart.

*Lunge on the ball exercise – You should have about 80% of the bodyweight on the front leg and 20% on the rear leg.