Day 156- What you want 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)

Banana bread protein shake

Meal 2: (12:30 AM - LUNCH)

Buffalo chicken rice cakes with black beans and grilled red/green bell pepper

Meal 3: (3:30 PM- SNACK)

Turkey meatloaf muffins

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 4: (6:00 PM- DINNER)

1/2 cup cottage cheese with steamed spinach and chopped tomato, sliced 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.

What you want workout

Instructions:

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

Today’s workout is tough, but it’s only 12 minutes long. Think about it before you give up on today’s workout – just 12 minutes and torture is over :) The first part of this workout is 8 minutes long high intensity interval training and you will be doing two exercises back and forth. Set your interval timer for 16 rounds of 15 and 15 second intervals. Both intervals are your max. effort intervals and there is no rest interval in between, so you won’t have time to write down your reps. It’s ok, don’t count your reps just push yourself to the limit throughout the 8 minutes. The exercises are:

1. Beep! Ugi Climber (15 second interval)

2. Beep! Ugi Jump Squat (15 second interval)

I am using my fit ball because it gives me better workout, however you can still get amazing training even just with your own bodyweight.

Take a sip of water and move directly to the second part of the workout.

The second part of this workout is 4 minutes long. Set your timer to count down the 4 minutes for you. You will be doing the following exercises and your goal is to complete maximum sets:

1.Sumo Squat & Knee Tuck – 10 reps

2.One Leg Ugi Squat – 5 reps on left leg

3.One Leg Ugi Squat – 5 reps on right leg

I completed 4 rounds of this circuit during the 4 minutes.

Enjoy your training and now some Burpees for Erin! :)