Hot warrior workout

WORKOUT BREAKDOWN: HOT WARRIOR WORKOUT

INSTRUCTIONS:
Set your interval timer for 18 rounds and two intervals of 10 seconds and 50 seconds. You will go through the circuit of the 4 exercises three times during the 18 minutes and your goal is to complete as many reps for each exercise as possible.

• Lunge Forward/Back & Sandbag Lift (left leg)
•  14/12/12
• Lunge Forward/Back & Sandbag Lift (right leg)
•  14/13/12
• Core Splits
•  18/18/18
• Dynamo Push Up - http://www.youtube.com/watch?v=aOYrET4y0x0&feature=player_embedded
•  14/14/12
• Sleeping Crab (left leg)
•  14/13/12
• Sleeping Crab (right leg)
•  14/14/12

CORE SPLIT

DYNAMO PUSH UP

SLEEPING CRAB

 
6:00 am: Spicy scrambled eggs on pita (jen's recipe)

9:00 am: Maple shake

12:15 pm:1 lemon bar, 1/2 cup green beans

1:00 pm: Pancake baked oatmeal with fresh strawberries (Jen's recipe)
4:00 pm: Sweet potato bowl mix, 1/2 cup green beans

6:30 pm: Turkey pumpkin chili soup (Jen's recipe)
9:30 pm: Banana protein snack

MAPLE SHAKE

• 1 scoop vanilla
• 1/2 tsp vanilla
• 1 tsp maple
• 6 ice cubes
• 1 cup spinach 

SPICY SCRAMBLED EGGS ON PITA
Ingredients:
* 1 large egg
* 3 egg whites

* 1/4 cup chopped white onion

* 1 tsp chili powder
* 2 tbs rinsed black beans
* 1 tbs mild green chilis

* 2 clove minced garlic

* 2 tbs cup nonfat cottage cheese
* Mrs. Dash Fiesta lime or other seasoning
* chopped bell peppers
* 1 pita

Directions:

Saute onion and garlic until tender. Add eggs, seasonings, and cottage cheese. Scramble over medium heat until cooked through. Stir in black beans when nearly done and allow to heat up. Serve on Ezekiel English Muffin half.

PANCAKE BAKED OATMEAL WITH FRESH STRAWBERRIES

Makes 1 serving

Ingredients:



* 1/3 cup old-fashioned oats

* 1/2 tbs Bob's creamy rice hot cereal


* 2 tbs nonfat cottage cheese

* 1/4 cup almond milk (40 cal/cup)

* 1/4 cup egg substitute

* 1/2 tsp baking powder

* 1/2 tsp vanilla extract

* 15g banana

* 30g strawberries


* 1/2 cup water


* 3 tbs Da Vinci Pancake sugar free syrup, divided

Directions:



1. Blend everything except for strawberries to get a smooth consistency. 
2. Add 2 tbs Da Vinci sugar free Pancake syrup, 1/2 cup water, and sugar sweetener to taste. Blend again.
3. Pour in to oven proof baking. Slice one strawberry in to dish. Bake in a preheated 350 degree oven for 30 minutes or until top of oatmeal bounces back. 
4. Serve with one tbs syrup, one strawberry, and drizzle with almond milk.

SWEET POTATO BOWL MIX

• 1/4 cup corn
• 6 oz sweet potatoes
• 1/4 cup blueberries
• 1/4 tsp ginger
• 1/2 teaspoon cinnamon

TURKEY PUMPKIN CHILI SOUP
Makes 4 servings


Ingredients:



* 3 oz Lean Ground Turkey


* 1/4 medium chopped white onion


* 6 oz chili sauce (or make your own)


* 1/3 cup pumpkin puree


* 1/4 cup stewed tomatoes
* 1/3 chopped green bell pepper


* 1/2 cup kidney beans (drain and thoroughly rinse)
 I used garbanzo bean leftovers this time

* 2 tsp pumpkin pie spice


* 1/2 tbsp chili powder


* 1 tsp black pepper


* 1/4 cup lower-sodium chicken broth



Directions:


1. Cook turkey over medium-high heat until cooked through. Throw turkey and all other ingredients in a slow-cooker and cook for 3-4 hours until well combined and turkey becomes tender.

 LEMON BARS

Ingredients:

Makes 16 squares, 2 squares per serving

• 1 cup oat flour or oatmeal
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda
• 8 oz baby food applesauce
• 4 oz water

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.
8. Makes 16 squares, 2 squares per serving.