Hard bodies workout

Today's workout: Hard Bodies!

INSTRUCTIONS:

I completed this workout in 22 minutes and 58 seconds. There are 5 rounds of 5 exercises that you will go through back to back with as little break as possible. Set your Interval Timer as a stop watch and hit it.

1. Ninja Jumps – 5 reps

Start on your knees. I prefer to kneel on my exercise mat. Get ready to force your body up into. It is a dynamic movement and you will have to engage every muscle in your body.

Jump up and land on your feet into a squat. As soon as you land, jump up again and tuck your knees in. This counts as 1 rep. Complete 5 reps of Ninja Jumps.

2. Elevated Bridge Leg Lift – 10 reps on each leg

Lay on your back and put the heels of your feet up on a chair. Lift your hips up to get your body in a line. Lift one of your extended legs up with your toes pointed and knee locked. Drive the leg as far as your flexibility allows you.  Do 10 reps on each leg.

3. Dynamic Push Ups – 5 reps

Start in a plank position with your body completely rigid.

Drop down to get your chest as close to the ground as possible while jumping with your feet wide apart. Immediately push up jumping your feet back together. This counts as 1 rep. Complete 5 reps of Dynamic Push Ups.

4. One Arm, One Leg Bridge – 20 reps total

Lay on your back with one knee bend. Sit up and push off of the standing foot while supporting yourself with your arm on the same side and push your hips up. This counts as 1 rep. Complete 20 reps total by switching the sides after each rep.

5. One Leg Burpees – 5 reps on each leg

Start by standing on one leg. Bent over and place your hands on the floor in front of you. Jump with your foot back into a one leg plank position. Jump with your foot forward towards your hands and then jump up reaching with your arms towards the sky. This counts as 1 rep. Compete 5 reps of One Leg Burpees on each leg.

Diet:

6:00: Bell pepper and blackbean omelet
9:00: Mint chocolate chip protein shake, 1/2 cup green beans
12:00: Baked apple pie oatmeal
3:00: Moroccan chicken with butternut squash, 1 cup green beans
6:00: Cauliflower soup
9:00: Protein shake


Bell pepper and black bean omelet

• 3/4 cup liquid egg whites
• 1/4 cup chopped green bell pepper
• 1/2 cup black beans
• 2 tbs cottage cheese
• 1/2 carrot

Baked apple pie Oatmeal
Makes 1 serving

Ingredients:

1/2 cup dry oats
1 cup water
2-3 T liquid egg whites
1/8 t baking powder
pinch salt
1/4 cup chopped apples
1 T golden raisins
pinch cinnamon
pinch apple pie spice
sugar substitute to taste
1/2 t vanilla extract

*1-2 T almond milk optional
*raw sugar optional

Directions:

Mix all of the above (with the exception of the milk) and bake in a 350 degree oven for 30 minutes.

Optional: Sprinkle a little raw sugar on top and broil for 3-4 more minutes until sugar caramelizes.
Optional: Drizzle with a little almond milk or similar. 

Moroccan Chicken with Butternut Squash

Makes 4 servings

Ingredients:

* 1 tablespoon olive oil
* 2 cups chopped onion
* 2 teaspoons ground cumin
* 1 teaspoon paprika
* 1 teaspoon ground turmeric
* 1/4 teaspoon salt
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon ground ginger
* 2 garlic cloves, minced
* 1 pound skinless boneless chicken cut into pieces
* 2 cups fat-free, less-sodium chicken broth
* 8 ounces peeled cubed butternut squash
* 1/3 cup halved pitted picholine olives
* 8 pitted dried plums, chopped

Directions:

Heat oil in a Dutch oven over medium heat. Add onion and cook 8 minutes or until golden, stirring occasionally. Stir in cumin and next 7 ingredients (through chicken); cook 1 minute, stirring constantly. Stir in broth, squash, olives, and dried plums; bring to a boil. Cover, reduce heat to medium-low, and simmer 10 minutes or until squash is tender.