Day 77

7:30- 3 hard boiled egg whites with 1c of oatmeal with 1/2c of skim milk, 3 melons, 3 strawberries, and 1tbsp of cranberries
 10:30- Golden Corral mixed salad with 3 egg whites, mushrooms, and bell pepper, a mixed salad, and 2 grapefruits and melons
4:00- Minute rice with 1 bumblebee tuna packet, and 1 mini can of green beans
7:00- 2 rice cakes with 1 bumblebee tuna packet, six almonds, and 1 mini can of corn

WORKOUT BREAK DOWN:

All you need for this workout is your Gymboss Interval Timer and this time you will use it as a stop watch because your goal is to complete each combo as fast as you can.

Combo 1

Jump Squats and Push Ups – Do two jump squats and 1 jump tuck, than get immediately into the plank and do 2 half way down push ups and for the 3rd one power up and jump your feet forward into a squat. Complete 15 sets of this combo as fast as you can. My score was 3 minutes and 16 seconds.

Combo 2

Do 10 Kick Ups, turn over and do 10 Mountain Climber Peaks. Complete 6 sets of this combo as fast as possible. My score was 2 minutes and 23 seconds.

Combo 3

Do 10 reps of One Leg Pike Press, than jump your foot forward and get immediately into the One Leg Squat position. Do 10One Leg Jump Squats. Complete 4 sets of this combo on one leg and then complete another 4 sets of this combo on the other leg. My score was 7 minutes and 12 seconds

Last Exercise

20 reps of My Push Ups. Alternate the sides and count each push up as one rep. My score was 2 minutes and 24 seconds.

Combo 1 – Jump Squats and Push Ups (15 sets)

Do 2 jump squats in a row followed by jump tuck, then get into a plank and do 2 half way down push ups and for third push up power up and jump your feet forward into a squat. Unfortunately I don’t have pictures for the jump squats and jump tuck so please check out the video tutorial where I explain this exercise in details and you can see how it’s done.

Here is the modification of the push ups for beginners. Do the 2 half way down push ups from your knees and then jump your feet forward into a squat keeping your hands on the ground for support.

Combo 2 – 10 Kick Ups and 1o Mountain Climber Peaks (6 sets)

Do 10 kick ups in a row and then turn over and do 10 Mountain Climber Peaks. Complete 6 sets as fast as you can.

This is a modification of the Mountain Climber Peaks for complete beginners. Instead of jumping and switching your legs in midair, you can try to do knee tucks switching your legs quickly.

Combo 3 – One Leg Pike Press and One Leg Jump Squat

Star with the One Leg Pike Press and do 10 reps, then jump your foot forward and stand on one leg. Bent the knee of your standing leg until the thigh is parallel to the ground. Drive the power from your hips and jump up at least a few inches above the ground. Do 10 One Leg Jump Squats.

Complete this combo 4 times on each leg.

As a beginner you might want to try the easier variation of the One Leg Pike Press as shown in the first and second picture. The surface that you are kneeling on shouldn’t be too high and it is always a good idea to use some cushioning for your knees.

To make the one leg jump squat easier, you can sit back with your hips and bent your knee only half way. You can also have your toes touching the ground slightly for balance when standing on one leg.

Last Exercise – My Push Ups (20 reps)

Beginners can try the turn over and do the push up from their knees. Watch the video tutorial to see how to do this exercise correctly.