Day 157- 12 minute killer workout

Meal 1: (6:30 AM - BREAKFAST)

Tuna and eggs over toast

Post workout: (9:30 AM)

http://www.healthytippingpoint.com/recipes/lunches-and-dinners/quinoa-crunch-casserole

Meal 2: (12:30 AM - LUNCH)

Grilled chicken with spinach hummus topped with edamame and onions with a side of broccoli

Meal 3: (3:30 PM- SNACK)

Spinach salad with turkey burger and raspberry vinaigrette

Meal 4: (6:00 PM- DINNER)

Baked chicken Parmesan with a side of sauteed cauliflower and spinach

12 minute killer workout

1. Part  of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.

Push Ups On the Rings ( for those who don’t have this equipment, do legs elevated push ups, because this exercise should feel really hard)- 12, 9, 12, 12

and

Jump Lunges- 18, 17, 18, 19



2. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.

Military Pull Ups- 7, 7, 7, 7

and

Low Jumping Jacks – these are not regular jumping jacks, so stay low with your knees bend at all times - 25, 26, 25, 29

3. Part of this workout; 4 minutes (8 rounds) : 10 seconds rest and 20 seconds of maximum effort. Switching between the two exercises.

Oblique Knee Raises on the Torture Machine (in other words Dip Station)- 8, 8, 8, 7

and

High Knees with Jump rope- 60, 70, 56, 72