Burpees are forever

8:00- Salted caramel scrambled eggs with mixed nuts and honey
10:30-  6 pretzels and 4 grapes
1:00- Carrot oatmeal 
4:00- 4 oz of chicken with 1 cup of broccoli and 1/2 c of brown rice
7:00- Brown rice apple cup and 1 cup of green beans
10:00- Two vanilla protein pancakes


Burpees are forever 
1. One Leg Burpee & Side Jump (alternating legs) 
max.reps during 50 second interval
8/8/8/8
2. Side Burpee (alternating sides)
max.reps during 50 second interval
8/9/6/7
3. Starburst Burpee
max.reps during 50 second interval
8/7/8/8

Instructions:
Set your timer for 12 rounds and two intervals. The first interval is 10 seconds and the second interval is 50 seconds. You will be doing 3 types of Burpees  and your goals is to complete as many reps as you can for each Burpee during the 50 second intervals. You will have 10 seconds between each exercise to write down your reps. If you need more explanations or easier variations for the burpees, check them out in ”All Exercises”. Enjoy and let us know in the comments how you did.

Click here for the tutorial for One Leg Burpee & Side Jump

Zu's new score:

8, 7, 6, 7

click here for the tutorial for Side Burpee

Zu's new score:

10, 9, 9, 8

click here for the tutorial for Starburst Burpee

zu's new score:

10, 9, 8, 8

 

Salted Caramel Scrambled Eggs with Nuts
Makes 1 serving

Ingredients:

* 1 cup egg substitute (I used Costco's)
* 10g chopped peanuts
* 1 tbs Torani sugar free salted caramel syrup and 1tsp honey

Directions:

Add all ingredients to a pan and scramble until done to your liking.

Chicken fajita salad
Makes 1 serving

Ingredients:

• 3 cups romaine lettuce
• 4-5 oz boneless skinless chicken breast
• 1/2 red pepper
• 1/2 green pepper
• 1/2 yellow pepper
• 1/2 white onion
• 1 t chili powder
• 1/8 t each of garlic powder, onion powder, crushed red pepper flakes, oregano
• 1/4 t paprika
• 3/4 t ground cumin
• 1/2 t sea salt
• 1/2 black pepper
• cheese of your liking (optional)

Directions:

Cut up romaine lettuce and add to plate.  Cook chicken in sauce pan and while cooking combine all spices in a cup and mix together.  Once chicken has cooked add seasoning (you may need to add a little water). Add peppers and onions and finishing cooking until bright in color.  If adding cheese sprinkle cheese on top of lettuce then add the chicken, pepper and onion mixture (melts the cheese).  Enjoy!



Brown rice apple cup
Makes 1 snack
Did not use raisins, almonds, or brown rice

Ingredients

• 1/2 Red Apple
• 5 g Raisins, Golden
• 5 g Almonds, Slivered
• 1 tbsp Low-fat Ricotta Cheese
• 1 tbsp Brown Rice (cooked)
• 1 cup Egg Substitute
• 1 tbsp Unsweetened Almond Milk
• 1/4 tsp Baking Powder
• sugar sweetener to taste
• caramel extract (optional)

Directions
Dice apple. Place all ingredients in a cup. Sprinkle with sugar sweetened to taste and a little cinnamon. I also added about an 1/8th of a tsp of caramel extract. Microwave for a minute and then stir. Microwave for another minute or until cooked through. Watch eggs; they tend to run over in the microwave.