Put it down on me workout

6:30 am: 4-egg white veggie omelet grilled in balsamic vinegar with chopped zucchini, onions, cucumber, bell pepper, and 1tbsp chili salsa

9:30 am: Nutty maple banana baked oatmeal (GALS)

1:00 pm: 4 oz baked chicken in garlic with 4 ounces of sweet potato and 1 cup green beans

6:00 pm: 1 Turkey meatloaf, 2 rice cakes with hummus and chopped cucumbers and 1 cup of broccoli

9:00 pm: Mint chocolate chip protein shake

Ingredients:

• 1/3 cup Old Fashioned Oats
• 1/3 (30g) sliced Banana
• 1 tbs (10g) California Golden Raisins
• 6 natural almonds
• 1/4 cup Plain Non-fat Greek Yogurt
• 1/4 cup Unsweetened Almond Milk
• dash cinnamon
• dash sea salt
• 2 tbs Torani sugar free Salted Caramel syrup
• 1/2 tsp maple extract
• 1/4 cup Egg Substitute
• 1/2 tsp Baking Powder
• 1/2 cup water

Directions:

Mix all above ingredients in an single-serve oven proof bowl with the exception of the Greek Yogurt. Add 2 heaping tbs of the Greek Yogurt to the dish and mix well.

Bake in a preheated 350 degree oven for 30 minutes or until top of oatmeal is firm to touch. Sprinkle with additional cinnamon and serve with remaining yogurt. Drizzle with almond milk and sf maple syrup if desired.

Nutrition:

• Calories 283
• Total Fat 10.39g
• Sodium 397.5mg
• Total Carbohydrate 39.56g
• Dietary Fiber 5.67g
• Sugars 17.81g
• Protein 24.1g

Nutty Maple Banana Baked Oatmeal

Put it down on me workout

Instructions:
Watch the video until the end to see the explanations of each exercise and easier variations for beginners.
This workout is exactly 12 minutes long. When a workout is short like this one, the intensity has to go up and it’s only up to you how much energy you will put into your training. Obviously the more effort you put into this, the better and faster results you can expect (if you are also paying attention to your diet). I mean, isn’t it better just to push as hard as you can for 12 minutes at home instead of spending an hour and half at the gym? ;) I think you know what I mean. PUSH HARD IF YOU ARE BODYROCKER!
Set your Interval Timer for 18 rounds and intervals of 10 seconds (rest interval) and 30 seconds (work interval). You will be skipping with your jump rope in between each exercise just like we did on Monday and the workout will look like this:
10 seconds rest
High Knees with Jump Rope
10 seconds rest
Commando Push Ups
10 seconds rest
High Knees with Jump Rope
10 seconds rest
Kick Over and Knee Raise
10 seconds rest
High Knees with Jump Rope
10 seconds rest
Crunches on Balance Ball
(you will repeat this sequence 3 times)

Commando Push Ups

Zu's score

round one – 10 reps, round two – 10 reps, round three – 10 reps
My score
round one - 10 reps, round two - 10 reps, round three - 10 reps

Kick Over & Knee Raise

Zu's Score:

round one – 8 reps, round two – 8 reps, round three – 8 reps
My Score:
round one – 8 reps, round two – 10 reps, round three – 8 reps

Crunches on Balance Ball

Zu's Score:

round one – 18 reps, round two – 17 reps, round three – 16 reps
My Score:
round one – 20 reps, round two – 20 reps, round three – 20 reps