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! :)

Day 155- Haven't had enough (personal best)

Meal 1: (6:30 AM - BREAKFAST)

Turkey Bacon Scramble 

Post workout: (9:30 AM)

Anabolic pizza

Meal 2: (12:30 AM - LUNCH)

Veggie quiche

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- SNACK)

Veggie quiche

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)

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

Day 154- Give me a reason 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)
Pumpkin anabloic oatmeal with flax and green beans (on the side)

Meal 2: (12:30 AM - LUNCH)
Zuzana's ice cream snack

Meal 3: (3:30 PM- SNACK)
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.

Meal 4: (6:00 PM- DINNER)
Turkey bowl with 1 egg 1/2 cup egg whites with lemon pepper seasoning and turkey pepperoni slices
Steamed spinach
veggies (frozen)
Black beans
Smart life ground turkey
1/2 c tomato sauce
1 tablespoon Walden Farms bacon dressing
Grilled onions, broccoli, and cauliflower with chili and garlic seasoning

Give me a reason workout

Instructions:

This workout is only 12 minute long circuit. Try to push yourself to the limit to get the most out of today’s training – if you have a reason to do so :) Set your Interval Timerfor 12 rounds of 10 and 50 second intervals. 10 seconds is for resting and writing your reps down. Do as many reps for each exercise as possible during each 50 second interval. The circuit looks like this:

10 sec. rest

1. Jump Lunge – 50 sec. effort (my score – 31 reps)

10 sec. rest

2. Leg Raises – 50 sec. effort (my score – 21 reps)

10 sec. rest

3. Jump Lunge – 50 sec. effort (my score – 31 reps)

10 sec. rest

4. Santana Push Up & Leg Lift – 50 sec. effort (my score – 9 reps)

10 sec. rest

5. Jump Lunge – 50 sec. effort (my score – 25 reps)

10 sec. rest

6. Chin Ups – 50 sec. effort (my score – 13 reps)

10 sec. rest

7. Jump Lunge – 50 sec. effort (my score – 31 reps)

10 sec. rest

8. Seated Bicycle - 50 sec. effort (my score – 39 reps)

10 sec. rest

9. Jump Lunge – 50 sec. effort (my score – 29 reps)

10 sec. rest

10. One Leg Dead Lift (left leg) – 50 sec. effort (my score – 12 reps)

10 sec. rest

11. Jump Lunge – 50 sec. effort (my score – 34 reps)

10 sec. rest

12. One Leg Dead Lift (right leg) – 50 sec. effort (my score – 11 reps)

Day 153- Balls of Fury workout

Meal 1: (7:00 AM - BREAKFAST)

1 scoop of protein

Scrambled eggs with cauliflower, onion, and spinach spiced with cumin and cinnamon

1 green tea

Post workout: (10:30 AM)

Anabolic oatmeal with 1/2 banana and 1/4 cup blueberries 

Green tea

Meal 2: (1:00 AM - LUNCH)

Grilled tex- mex chicken stir fry with left over spinach salad

Meal 3: (4:00 PM- SNACK)

Roasted chicken breast with cheese and spinach stuffing  

Salad with tomatoes, cucumbers, celery, black beans and romanian lettuce and 1 tbsp lemon-poppyseed oil vinaigrette 

Meal 4: (7:00 PM- DINNER)

Bodyrock hummus recipe with cucumbers, carrots, celery

Balls of Fury

Instructions:

This workout is only 12 minutes long (thanks god) interval training. Set your Interval Timer for 12 rounds of two intervals – 10 seconds and 50 seconds. There workout is made up of a circuit of 3 different exercises and you have 50 seconds for each exercise during of which you should complete as many reps as you can. There is 10 seconds of rest in between each exercise so that you have enough time to write down your reps. You will go through the circuit 4 times (1 time through is only 3 minutes)

Here is the circuit and my reps that you can try to beat:

1. Side Plank Burpee - 13, 8, 7, 7

2. Reptile Butt Lift - 14, 10, 9, 8

3. Jump Up & Ugi Squat – 10, 9, 8, 9

All of the exercises are explained at the end of the video including easier variations for beginners. Notice that I am using my fit ball, however you can do each one of those exercises with just your own bodyweight.

Scores: Same scores as ZU, used without timer and ugi ball