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.