Body Burn workout

WORKOUT: BODY BURN

Round 1 time: 9 minutes and 35 seconds
Round 2 time: 8 minutes and 45 seconds
The Body Burn workout goes like this:

Start with skipping on one leg with a jump rope. Do 60 reps on each leg and then move on to the next exercise.

These are the evil explosive push ups and I chose to do only 3 at a time, because that is my current limit for this exercise. If you are stronger, go ahead and do as many as you can. Start in plank position, bend your elbows and lower your body near to the ground as if you would do regular push ups. Push up off of the ground with all the power that you have so that you have enough time to clap your hands in the air. I think that I did more reps when we were shooting the pictures, because I really wanted to have a nice image for this exercise  and it wasn’t easy to capture it. I am glad that we have managed to get the photo where you can clearly see what clapping hands in the air looks like.

Now repeat these two exercises one more time (another set of skipping and explosive push ups) and then move on to the box jump and step ups.

Jump up on a chair (the one I used was at my knee level) with your feet together and do 5 step ups on each leg. Repeat this 10 times. As I said in the video – it’s killer cardio.

After this exercise do another set of Explosive Push Ups and move on to the Jump Lunges.

Complete 30 reps of Jump Lunges. Every time you jump into a lunge, bend over and touch the ground in front of your foot.

Every touch down counts as one rep.

Last exercise is the One Leg Pike Press and I did 5 reps on each leg.

This was only one round, so now repeat all of the exercises in the same order one more time. Let me know how you did and share your thoughts on the exercises. 

Diet:

 

6:00: Spicy scrambled eggs on toast; 1/2 cup yogurt/cottage cheese with sunflower seeds and blueberries
9:00: Sweet potato and black bean muffin; mixed veggies (bell pepper, carrots, zucchini) with 1/4 cup eggs
12:00:Almond roc baked oatmeal
3:00: Pumpkin chicken curry
6:00: Easy hot buffalo chicken salad
9:00: Mint chocolate protein shake

Easy hot buffalo chicken salad

Spicy Scrambled Eggs on Toast (Ezekiel English Muffin)

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
* 1 clove minced garlic
* 1/4 cup nonfat cottage cheese
* Mrs. Dash Fiesta lime or other seasoning
* 1/2 Ezekiel English Muffin

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.

Almond roc baked oatmeal
Makes 1 serving

Ingredients:

• 1/2 cup oats
• 1 cup water
• 1 TBL slivered almonds
• 1/4 tsp baking powder
• 3 TBL sugar-free Almond Roca Torani syrup
• 1/2 tsp vanilla extract
• 1/2 tsp imitation butter
• 1/4 cup cottage cheese (feel free to reduce this, we just like a lot of cottage cheese in ours!)
• Walden Farms calorie free chocolate syrup

Directions:

Combine ingredients in an oven proof bowl. Bake at 350 degrees for 30 minutes. Drizzle with Walden Farms chocolate sauce and enjoy!