Stronger and Hotter Workout

Stronger and Hotter Workout

Instructions:

This workout is a combination of interval training and time challenge. The first part is 12 minute long interval training so you have to set your interval timer for 12 rounds of 10 and 50 seconds intervals (the rest interval is always the first one). You will be moving from exercise to exercise and pushing as hard as you can during each 50 second interval. I strongly suggest that you write your reps down during the 10 second rest intervals so that you can one day try to beat your record. I wrote my reps down so this is my score and also the flow of the workout – there are 3 rounds of the following exercises:

1) Sandbag Dragon Lunge

My score: 8, 10.5, 9 reps

2) Crossed Leg Burpee

My score: 9, 8, 9 reps

3) Sandbag Squat – Right Shoulder

My score: 14, 10, 10

4) Sandbag Squat – Left Shoulder

My score: 13, 11, 10

The second Part of this workout is a Time Challenge and your goal is to complete15 sets of the Jump Squats/Push Ups Combo. I explained all of the exercises and this combo in the video above and I also included easier variations for beginners.

The combo is 2 Jump Squats – 1 Jump Tuck – 3 half way down push ups and power up into a squat. This is one set. Try to beat my time – 3 minutes and 35 seconds.

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Day 143- Grab your balls

Meal 1: (6:30 AM - BREAKFAST) 

Egg white scramble with fried chickpea tortilla

Ingredients:

• 3/4 cup egg whites
• 1/2 cup zucchini, chopped
• 1/4 cup chopped broccoli 
• 6 pieces of smart life pepperoni, sliced in half
• Salt and pepper

- I did not have chickpea flour so I just mixed the water and chick pea in a food processor and fried into little patties

Makes 1 small tortilla

Ingredients:

• 1 oz (about 1/4C) chick pea flour (garbanzo flour)
• 1/4C water
• dash of salt
• *see flavour variations below*

Directions:

1. Whisk flour, salt, and your dry flavours as listed below

2. Add half the water, stir to make a smooth paste using a spatula or spoon

3. Add the rest of the water and stir using a spatula or spoon. It will be runny.

4. Cover with a towel and let rest for 30 minutes

5. Stir once and pour into small sprayed frying pan on medium heat, rotate pan around to spread it quickly

6. Cook about 3-4 minutes on the first side (don't leave them alone!). It'll cook through to the top, then flip for about a minute or so

Post workout: (9:30 AM)

Apple Cinnamon Protein Muffin

Meal 2: (12:30 AM - LUNCH)
Flax seed pancake scrambled with turkey and cheese

Meal 3: (3:30 PM)

15 minutes breakfast scramble

Ingredients (for 1):

• 6 egg whites
• 1 petite red potatoes
• 1 handful of spinach
• Generous amounts of salt and pepper, to taste
• 1/4 tablespoon chili powder
• Olive oil
• Cooking spray (if necessary – my wok is really sticky)

Directions:

• Slice 1/5 block of tofu lengthwise and wrap in paper towel.  Put under something heavy, like a dish.
• Chop potatoes into small pieces, place in microwavable boil, fill with water, and microwave for 5 minutes.
• Place 1 tablespoon olive oil in wok and heat to very high.
• In small bowl, beat two eggs, salt, chili powder, and pepper.
• Chop spinach in small pieces.  Unwrap tofu and chop into small pieces.
• Drain potatoes and add to hot wok.  Stir once to thoroughly coat in oil and then let brown on each side, stirring only occasionally.
• Scoot potatoes over to one side of the wok and add tofu crumbles to the other.  Thoroughly stir potatoes and tofu crumbles together.
• Stir mix again and drop temperature down to medium.  Add eggs with spices.  Add spinach.  Stir thoroughly.
• Let cook on medium for another 3 minutes, plate, salt, and serve.

Meal 4: (6:00 PM- DINNER)
Crusted Chicken Nuggets

1 cup mixed vegetables (frozen)

Meal 5: (9:00 PM)

GRAB YOUR BALLS WORKOUT
WOOD CHOPS - LEFT SIDEmax. reps

• WOOD CHOPS - RIGHT SIDEmax. reps
• BURPEES WITH FITNESS BALLmax. reps
• SPRINT LUNGESmax. reps
• BALL CLIMBERSmax. reps
• TOSS AND CATCH THE FITNESS BALLmax. reps

Instructions:

This workout takes 18 minutes and I have to say that it was one of the hardest ones that I have done lately. Set your Interval Timer for 18 rounds of two intervals – 10 seconds and 50 seconds. You will be pushing at your maximum effort during each 50 sec0nd interval and write down your reps during your rest intervals. There are 5 exercises in this workout that you will go through in this order:

1. Wood Chops – left

2. Wood Chops – right

3. Burpees with Fitness Ball

4. Sprint Lunges

5. Ball Climbers

6. Toss and Catch the Fitness Ball

You have 50 seconds for each exercise and you will go through the circuit three times. Don’t forget to write down your reps during your 10 second rest intervals that you have in between each exercise.

Watch the video above until the end to see how to do each exercise correctly. Enjoy and share your scores! :)

Day 142- Active rest day :)

Meal 1: (6:30 AM - BREAKFAST) 

Makes 1 Serving

Ingredients

- 8 Egg Whites
- 1/2 cup Red Onion, chopped
- 1 cup Muschrooms, sliced
- 1 cup Broccoli florets
- 1/2 cup Green Pepper, chopped
- 1 Scallion, minced
- 1 tbsp of Olive Oil
- 1/2 teaspoon Dried Oregano
- 1/2 teaspoon Dried Parsley
- 1/2 teaspoon Garlic Powder
- 3 slices Turkey Bacon, cut
- Salt and Pepper

Post workout: (9:30 AM)
Apple Cinnamon Muffins

Meal 2: (12:30 AM - LUNCH)
Crispy Chicken Nuggets
1 cup mixed vegetables (frozen)

Meal 3: (3:30 PM)
Green tea from Starbucks and Bistro Box, Hummus with veggies, grilled chicken, and pita


Recipe for: (did not eat)

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)

Tomato Basil Soup with 5 asparagus 

Makes two servings

Ingredients:

• 4 Tablespoons Tomato paste 
• 1 small onion, chopped
• 2 garlic cloves, chopped
• 1/4 red pepper, chopped
• 3 cups chicken broth
• 2 Tablespoons chopped fresh basil
• salt and pepper
• 1/4 Cup Nonfat cottage cheese
• 8 oz Jennie-o Extra Lean Ground Turkey Breast

1. Spray nonstick spray over a medium saucepan. Heat saucepan over medium heat and add onion, garlic and red pepper. Saute until onions are caramelized. 

2. Add tomato paste and mix with the onion,garlic and pepper mixture. Sprinkle salt and pepper and then pour the broth in. Add chopped basil and mix all the ingredients. Simmer until the soup has thickened slightly (about 5 min). Taste and if preferred, add more salt and pepper. 

3. Meanwhile, grill ground turkey in a medium pan until cooked through

4. Take off stove top and let cool for about 5 minutes. Put the soup in the blender and add 1/4 cup nonfat Greek yogurt. Blend until yogurt is incorporated into the soup. Then add ground turkey breast, blend. Reheat and serve!

ook quinoa according to package directions.  Set aside to cool.  In a small bowl, whisk together the dressing ingredients.  In a larger bowl, add cooled quinoa, green onion, rotisserie chicken and orange pepper.  Pour dressing overtop and toss to coat.

Meal 5: (9:00 PM)

Greens Protein shake  and + 1 cup spinach

Day 141- Whoop Ass Workout (beating personal best)

Meal 1: (6:30 AM - BREAKFAST)

Sauteed Tuna over toast

Ingredients:

• 8 oz Solid White Albacore Tuna, rinsed and drained
• 1/2 cup Unsweetened Almond Milk
• 1/4 cup thinly sliced White Onion
• 1/4 cup thinly sliced Zucchini
• 1/4 cup sliced or chopped Carrots
• 1 tsp Minced Garlic
• Dash Worcestershire Sauce
• Whole Wheat Flour
• 1/8 tsp Sea Salt
• 2 tbsp Smart Balance Light
• 1/8 tsp Ground Pepper

Directions:

1. Coat pan with cooking spray. Saute onions, sliced zucchini, and sliced carrots til tender. Add garlic and butter. When butter is melted, add whole wheat flour and stir to coat. Slowly pour in milk and stir. It will begin to thicken. Add tuna and remaining ingredients and heat through.

Post workout: (9:30 AM)

Apple cinnamon high protein muffins

Meal 2: (12:30 AM - LUNCH)

Roasted chicken with spinach and walnut stuffing (or slivered almonds)
4 ounces of sweet potato
1 cup green beans, boiled

Meal 3: (3:30 PM)

Bodyrock Broccoli Salad

Meal 4: (6:00 PM)

Vanilla Frappuccino

Meal 5: (9:00 PM- DINNER)

5 egg whites with bell pepper

1 tablespoon peanut butter

WHOOP ASS WORKOUT

You will be doing 5 rounds of this circuit:

1.

Skipping (free style, try variations, be fast) 40 seconds

Chin Ups (as many reps as you can do) 20 seconds

2.

Skipping – 40 seconds

Push Ups – 20 seconds

3.

Skipping – 40 seconds

Reversed Push Ups – 20 seconds

4.

Skipping – 40 seconds

Hanging Knee Raises (or core splits- no pull up bar) – 20 seconds

In this workout you will be doing a lot of skipping so make sure to vary the styles. You can jump with your feet together, high knees, jumping jacks, etc. Put as much energy into the skipping as possible. You should be working out at your maximum effort.

Do as many chin ups as you can during the 20 seconds. I was able to complete 4 reps each time and I did only one chair assisted chin up in the last round of the workout.

I have seen people doing their push ups with this equipment so I just wanted to try it in my workout and I must say that I really enjoyed it. It gives you greater range of motion and you get to work your grip as well. When you are doing the push ups (on the floor or with this equipment) you have to always remember to keep your entire body rigid and in one straight line. I was able to complete 5 to 6 push ups in each round. Removing the pull up bar slows you down, but take it as a part of the challenge.

Reversed Push Ups is one of my favorite excises and until today I have been using two chairs and a broom stick, so it is possible to do this exercise at home without this equipment. That said using the dip station is obviously more comfortable, easier, and safer.

Hanging Knee Raises. This is one of the best (if not the best) core and ab exercise. If your dream is to have a sixpack or a 4 pack like me :) you should definitely incorporate this exercise into your workouts. Sure you can do some variations like reversed crunch on the exercise mat, but that is just not as efficient as hanging knee raises.