Day 101- 600 rep fat burner workout

Meal 1: (6:30 AM - BREAKFAST)
1 cup egg white omelet with leek, green bell pepper, half can of tuna
1 eziekel bread
1 rice cake
1 green tea

Post workout: (10:00 AM)
Baked Berry Grape Jelly Cheesecake Oatmeal

Ingredients:



• 1/2 cup dry oats

• 1 cup water
• 1 tbsp grape jelly

• 1/2 t. baking powder

• 1 t. vanilla extract

• 1/4 cup fresh blueberries
• 1/4 cup blackberries
• 
2 T.  caramel syrup
• 1/2 tbsp blueberry syrup
• 
5 t. fat-free cream cheese

• sugar substitute to taste

• 2 T. liquid egg whites


• 1/2 cup almond milk

Directions:


1. Mix the above in a sprayed oven-proof bowl. Cut cream cheese (slices) directly into bowl along with oatmeal. Mix in to disperse cheese. 
Bake at 375 for 30 minutes. Drizzle with almond milk.

Meal 2: (12:30 PM - LUNCH)

1 cup steamed broccoli
1/2 cup fiery brown rice
5 oz. grilled chicken breast

Meal 3: (3:00 PM)
1 Jamie eason protein bar
Reese's pieces scramble

Ingredients:

• ½ cup liquid egg white
• 1 tbsp faux nutella spread (PB/AB)
• ½ scoop optimum whey (chocolate)
• 1/8 cup plain FF Greek yogurt
• 1 tbsp splenda or sugar sweetener of choice

Directions:

Scramble egg whites in a pan until just barely cooked and still moist (or nuke in the microwave for about 1.5 min). Add greek yogurt and scramble with a fork until fluffy and “creamy”. Toss in protein powder, PB2 and splenda, and scramble until thoroughly mixed. ENJOY!

Meal 4: (6:00 PM - DINNER)
Pan Fried Tilapia in mustard creme with Bell Peppers, Tomatoes and Capers
1 cup steamed broccoli
Ingredients:
    •    1/2 T olive oil, divided
    •    4 oz salmon filet or tilapia
    •    Sea salt and pepper to taste (or as I always use, Mrs. Dash)
    •    1/2 cup large red onion, chopped
    •    1/2 cup red bell peppers, chopped
    •    1 tomato, chopped
    •    1 T capers
    •    2 cloves of garlic
Directions:

1. 
Place 1 T of the olive oil in a skillet over medium-high heat. Add fish and seasoning and cook until opaque (cooked through) - about 4 to 6 minutes on each side. Fish should be flaky.

While salmon is cooking, in another skillet over medium-high heat, cook the onion and the bell peppers until tender - about 8 minutes. Stir in tomato, capers, and garlic. Serve with fish.

Mustard Yogurt Cream 


Ingredients:

• 1/2 cup sliced mushrooms

• 1/4 cup reduced sodium chicken broth

• 1tbs dijon mustard

• 1 tbs VOSKOS nonfat Greek yogurt

• sea salt

• ground pepper
• cooking spray

• 1 tsp thyme



Directions:

Coat pan with cooking spray. Brown mushrooms in pan (covered) until tender. Push to the side. Add tilapia. Sprinkle with sea salt and pepper and thyme. Add broth and cover. Cook both sides until starts to brown and nearly cooked through. Remove both mushrooms and fish from pan but keep warm. Reduce heat and add mustard and yogurt. Stir well. Add fish and mushrooms back in and serve.

Meal 4: (6:00 PM - DINNER)
Cinnamon roll protein shake 
ingredients:
1/2 scoop vanilla protein powder(1 carb & mixes easily)

1 egg white

1/4 cup cottage cheese
1/2 cup almond milk

1 teaspoon vanilla extract
1 tbsp vanilla pudding mix
1/4-1/2 tsp cinnamon

pinch stevia or 1/2 packet of sweetener

2 tbsp wheat germ

1 tsp smart balance light butter(optional) or u can use 1 tsp fat free or tofutti cream cheese.

600 rep fat burner workout

Completed in: 1 hour and 10 minutes


Jump Lunge Kick Up-

30 reps

Side Burpee Knee Tuck-

30 reps

Super Girl Squat-

30 reps

Diving Knee Tucks-

30 reps

Jack Jump Tuck-

30 reps

3D Push Ups-

30 reps

One Leg Jump Up-

15 reps on each leg

Ab Chopper -

30 reps

Sumo Twist Crunch-

30 reps

Plank Lift Off-

30 reps

Instructions:
There are 10 exercisese that you have to go through twice to complete all 600 reps. If you are just starting with our workouts, I suggest that you go through them only once and complete beginners can cut down the reps even more and do only 15 reps for each exercise. Either way your goal is to complete this workout as fast as possible while keeping good form. Set your Interval Timer as a stop watch and get started!

Jump Lunge & Kick Up – 30 reps

Start in the lung position jump up and switch legs in mid air. Kick the back leg up and forward and try to touch your toes. This is one rep.

Side Burpee Knee Tuck (there is no push up, but you can add one if you feel like it) – 30 reps alternating sides.

Super Girl Squat – 30 reps alternating legs

Start by standing on your left leg, do a half squat and then extend your right leg back into the super girl pose. This is one rep. Switch legs after each rep.

Diving Knee Tucks – 30 reps

Slide forward as if you were doing dive bomber push up, and push your hips straight up on the way back instead of sliding. Then do 2 diagonal knee tucks. This counts as 1 rep.

Jack Jump Tuck – 30 reps

Jump your feet appart keeping low, jump your feet together and jump up tucking your knees in.

3D Push Ups – 30 reps

Each push up counts as 1 rep. Start with your hands wide appart and do a push up – each time you go down for a push up jump your feet appart. Jump your feet back together as you push up. Walk your hands closer together and do a push Up. Walk your hands together so that your fingers are toughing and do a push up. Now walk your hands wide appart again and keep going until you complet 30 push ups.

One Leg Jump Up – 15 reps on each leg

Plank Lift Off – 30 reps

Start in a plank, jump your feet forward, jump your feet appart and jump up. Now reverse the order to get back into the plank. This counts as 1 rep.

Sumo Twist – 30 reps alternate legs

Keep low throughout this exercise.

Ab Chopper – 30 reps

The first picture is your starting position. Sit up with your clasped hands and reach towards the left side. Return on your back and then sit up reaching forward. Lay down and sit up again reaching towards the right side. Lay down and start again reaching towards the left side. Each sit up counts as 1 rep