Not afraid workout

WORKOUT BREAKDOWN:NOT AFRAID WORKOUT

• Crab Pike Press- max. reps during 3 min.
• High Knees (with jump rope)- max. effort during 3o second intervals
• Burpee Knee Raises- max. reps during 30 second intervals
• Ninja Lunges- max. sets during 3 minutes

 INSTRUCTIONS:

This workout is exactly 20 minutes long and what you will need is your Interval Timer as always, Jump Rope, and Dip Station (if you have one). For those of you who don’t have a dip station, I have a different exercise that you can do, just check the pictures below.
There are 3 parts that you will do back to back and then repeat the whole thing one more time. If you are a complete beginner you can also stop after 10 minutes and complete only half of this workout. Don’t be afraid to modify the length and the intensity to your own fitness level. The goal here is to feel like you had an amazing and reallt intense workout. It shouldn’t feel easy. Remember that the more you push through, the more calories you will burn and the faster you will build strength and shape up your body.

Part 1 – 3 minutes of Crab Pike Press

Starting position

Turn over toward the left side.

Get into the pike position.

Do a Pike Press.

Bring your right elbow up and behind your back turning your upper body sideways.

Return to the starting position and repeat towards the right side. Do as many reps as possible during 3 minute count down.

Part 2 – 4 minutes of Interval Training

Set your timer for 6 rounds of 10 seconds and 30 seconds intervals (10 sec. of rest and 30 sec. of max effort).  You will be doing High knees with jump rope and Burpee Knee Raises on the Dip Station.

Beginners can do the push ups from their knees.

Knee raises on Dip Station

If you don’t have the Dip Station you can do Seated Leg Raises instead.

Beginners and everyone who doesn’t have the Jump Rope can do regular high knees.

Part 3 – 3 minutes of Ninja Lunges (max. sets during 3minutes)

This is the starting position for Ninja Jump.

Beginners can put their hands on the ground…

…and then jump on their feet.

Make a step to the left with your lef leg keeping low.

Lunge back with your right leg.

Step with your right leg into the half squat again.

Lunge back with your left leg.

Get into the half squat, lunge one more time back with your right leg and get on your knees. This is one set and your goal is to complete as many sets as you can during the 3 minute count down.

Now Repeat all 3 parts one more time. The entire workout is only 20 minutes long so don’t give up half way through and push yourself at max effort.

6:30: Protein mocha coffee, egg veggie on rice cake
9:30: 2 rice cakes with red pepper hummus with sliced cucumber
12:30: Mango and kiwi baked oatmeal
, 1/2 scoop of protein and almond milk
3:30: 2 Shrimp tacos
6:30: Another veggie salad option
9:30: Protein shake

Protein Mocha Coffee

Ingredients:

1 cup brewed coffee
1/2 cup chocolate protein powder
1/2 cup skim milk or soy milk

Directions:

For hot - mix milk with protein powder and add hot coffee to it. For cold - use cold coffee, add a few crushed ice cubes and drink as an iced coffee beverage.

Mango and Kiwi Baked Oatmeal

Makes 1 Serving
Ingredients:
1/2 cooking oats
1 cup water
2-3 T liquid egg whites
1/8 t baking powder
2 tb almond milk
1/4 chopped mango
1/2 peeled and diced Kiwi
3 Splenda

 
Directions:
Mix all of the above (less the sugar in the raw) in an oven-proof dish. Bake at 350 for 30 minutes. Remove from oven. Sprinkle with raw sugar and almond milk. Broil for 3-4 more minutes. Enjoy!

Shrimp Tacos

Makes 4 serving - 2 each

Ingredients:

* 1 lb medium uncooked shrimp, peeled and deveined
* 3 green onions cut into 1/2" strips
* 2 tsp canola oil
* 2 tsp oregano
* 1 tsp lime juice
* 1/4 sea salt
* 2 tb salsa
* 1/4 cup corn
* 1/4 cup chopped fresh cilantro
* 8 white or yellow corn tortillas
* 1 fresh lime for garnish
* 1/2 cup nonfat Greek yogurt

Directions:

1. Combine shrimp, onions, oil, orgeano, and sea salt in a bowl. Let set for 5-10 minutes. Then combine tomatoes, avocado, fresh cilantro, and lime juice in a separate bowl.
2. Saute shrimp and onions over medium heat until pink.
3. Layer shrimp and onions evenly in each tortilla. Top with salsa and a dollop of Greek Yogurt. Serve with lime wedges.

Another Veggie Salad Option

Makes 1 salad

Ingredients:

3-4 cups romaine
4oz grilled chicken thigh
1/4 cup sliced zucchini
1/4 cup asparagus spears
1/4 cup celery
1/4 cup green onions
1/4 cup mushrooma
1 tb cottage cheese with balsamic vinegar

Directions:

The main reason I am sharing this is - it was a quick dinner. Earlier in the week I had already cut and cooked/baked/grilled my squash, zucchini, asparagus, green onions, and chicken. When it came time to assemble my salad, I just threw the squash, zucchini, asparagus, and green onions in the pan for a few minutes to brown them a bit before adding them to my romaine, celery, and chicken.

Top it with your favorite dressing. 

 

EGG VEGGIE ON RICE CAKE

1. 1 rice cake
2. 2 egg whites
3. 3 olives
4. 1/4 green bell pepper
5. 1/4 tsp paprika

Directions: 

1. Spray frying pan with canola oil. Chopped up olives and bell peppers then place in frying pan and cook for 3 minutes. 
2. Pour in egg whites and cook.
3. When egg whites are cooked, flip one side over into an omelet, and place omelet on rice cake and sprinkle with paprika.