Abs tastic workout

WORKOUT: ABS TASTIC

Knee Raises-
25 Reps
Interval skipping-
4 minutes- 8 rounds of 10/20 second intervals

Repeat 5 times
= 100 knee raises + 20 minutes of interval skipping

Instructions:


I combined this time challenge with our interval skipping again so that it’s more dynamic. We will be doing 20 knee raises followed by 4 minutes of interval skipping. We repeat this 5 times so that we get  in 100 knee raises and 20 minute of skipping total. You will need your Interval Timer for the skipping and you have to set it for 8 rounds of two intervals – 10 seconds (rest) and 20 seconds (max.effort).

Here is an example of Jamie’s daily food schedule:

• 6:30 a.m. “Half a cup of oatmeal with cinnamon and 4 egg whites with chopped bell peppers and onions.”
• 10:30 a.m.   "Turkey meatloaf with a 4 oz sweet potato and one cup of steamed broccoli.”
• 1:30 p.m. "Five ounces of stir-fried chicken with half a cup of brown rice and steamed veggies.”
• 4:00 p.m. “Corn tortillas topped with black beans, pepper, onions and 4-5 ounces of grilled chi3ken.”
• 7:30 p.m. “Turkey meatloaf and one rice cake with two tablespoons of cinnamon cottage cheese on top.”
• 9:30 p.m. “Mint chocolate chip protein shake, 1 tb peanut butter


Turkey Meatloaf

• 1/2 tsp. ground cumin
• 1/2 tsp. dried thyme, crushed
• 2 tsp. dry yellow mustard
• 2 tsp. black pepper
• 2 tsp. McCormick’s Chipotle Pepper Spice (spicy, but key to the recipe)
• 1 tsp. salt1 cup quick cooking oats
• 2 cloves garlic, minced (or 2 tbsp of garlic powder)
• 1 small onion, finely chopped (I get the pre chopped version or even the frozen - thawed)
• 2 stalks celery, finely chopped (bell peppers will work too)
• 3 egg whites
• 1 1/2 - 2 lbs. ground extra lean chicken or turkey breast (I use 3 packages)

Preheat oven to 375 degrees.

In a large bowl, add cumin, thyme, yellow mustard, black pepper, McCormick’s Chipotle Pepper Spice, salt, oats, garlic, onions and celery.Mix until well combined.  Next add the ground chicken and egg whites and mix with your hands until evenly distributed.  Make racquetball size portionsand place in muffin tins, sprayed with non-stick spray.  Bake for 40 minutes.

Yields about18 muffins

Nutrition: 1 muffin
78 calories
2 g fat
4 g carbs
11 g protein

Servings are usually 2 for women and 4 for men.