Hot attack workout

Meal 1: (6:00 AM - BREAKFAST) 

Egg white omelet with zucchini, cucumber, and green bell pepper. 

1/2 grapefruit

Post workout: (9:00 AM)

Chocolate Drizzled Macaroon Baked Oatmeal

Ingredients:
    •    1/2 cup old fashioned oats
    •    1 tsp Bob's creamy rice hot cereal
    •    1/4 cup unsweetened almond milk (35 or 40 cal/cup)
    •    1/4 cup egg white substitute
    •    1/2 cup water
    •    12g unsweetened shredded coconut
    •    1/2 tsp baking powder
    •    3/4 tsp vanilla extract
    •    1 tsp coconut extract
    •    sugar sweetener to taste
    •    Walden Farms 0-calorie chocolate syrup
Directions:

Combine the above (leaving 1/2 of shredded coconut) in an oven proof bowl. Sprinkle top with remaining coconut. Bake in an oven preheated to 350 degrees for 30 minutes. Broil for 1-2 minute to crisp coconut on top. Drizzle with small amount of Walden Farms 0-calorie chocolate sauce and additional almond milk.

Meal 2: (11:30 PM - LUNCH) 

4 oz grilled chicken

1 cup steamed broccoli

Grilled onion coconut mash

Ingredients:
    •    3 cups cauliflower (rough chopped)
    •    3 tbs chopped cashews (crushed)
    •    1/2 tbs coconut oil
    •    1/2 yellow onion
    •    1 tbs sugar-free honey
    •    1/4 cup coconut milk
    •    dash pepper
    •    dash cinnamon
    •    dash nutmeg
    •    dash sea salt
Directions:

1. Melt butter in a pan. Thinly slice onions and saute in pan until translucent. Drizzle with honey or agave. Remove from heat and set aside.
2. Place all ingredients except for oil and onions in a pot and bring to a boil. Cover, reduced heat to medium-low and let simmer while covered for around 20 minutes or until cauliflower is soft.
3. Remove pot from heat and puree cauliflower in a blender until smooth. Add a tbs of water or coconut milk at a time to get desired consistency.
4. Remove mash from  blender to a bowl. Stir in sweetened grilled onions, and serve!

Meal 3: (2:30 PM) 
Scrambled Chicken Salad
1 cup steamed broccoli

Ingredients:

• 3 cups Classic Romaine
• 1/2 cup  Egg Substitute
• 1/3 Tomatoes
• 3 tbsp Green Chili Salsa (medium)
• 3-4 oz Chicken Breast
• 2 tbsp Cilantro, Fresh
• 1 tbsp Onions

Directions:

1. Rinse and chop romaine and place in a bowl.
2. Pour egg whites in a cup and microwave for two minutes or until cooked through. Scramble with a fork. Add to romaine.
3. Slice tomatoes, avocado, cilantro, and onions. Add to bowl.
4. Cube cooked chicken breast and add to the bowl.
5. Top with green salsa and enjoy!

Meal 4: (5:30 PM - DINNER)

2 Sweet Potato-Black Bean Muffins

Makes 6 muffins
 Ingredients:
    •    2 oz diced and baked sweet potatoes
    •    4 oz rinsed and drained black beans
    •    1/2 cup egg substitute
    •    1/4 cup old-fashioned oats
    •    1 scoop Isopure unsweetened protein powder
    •    2 oz diced white onion
    •    dash sea salt
    •    6 tsp sugar free maple syrup
Directions:
    1.    Preheat oven to 350. Peel, dice, and bake sweet potatoes on a cookie sheet for approximately 20-25 minutes or until softened. Let cool.
    2.    Meanwhile blend black beans, eggs, sea salt, protein powder, and onion in a blender. Mix in oats and sweet potatoes.
    3.    Coat muffin tray (6) with cooking spray. Pour enough batter in to each muffin spot filling halfway.
    4.    Bake in the preheated oven for 20 minutes or until top of muffins are firm to touch. Drizzle each muffin with 1 tsp sugar free maple syrup.

 

Meal 5: (9:00 PM)
Peanut Butter and Grape Jelly Shake
Ingredients:

1 or 2 Scoops Low Carb Vanilla Protein Powder
1/2 cup almond milk

1/2 tsp Stevia or other sweetener
1 T all natural peanut butter

1 T Sugar-free Jelly (strawberry or grape)
1/2 cup ice
1/2 cup cottage cheese

Directions:
Combine all ingredients in a blender and blend until desire consistency. This is honestly soooo good. I made it for my hubby last night (I'm a week out from a show and can't have it right now), and he LOVED it. I had a small taste. I can't wait til after the show to have the real deal! 

You could also add some low-fat/non-fat plain yogurt or even some Greek yogurt to thicken it up.

Hot attack workout

Instructions:
This workout is only 12 minutes long, but don’t even think that I can’t kick your ass in such a short time. Try it and see for yourself that these workouts are not for cucumbers. These workouts are for BodyRockers ;)
Get your Interval Timer ready and set it up for 4 rounds and two intervals – 10 seconds and 50 seconds. You will go for maximum reps during each 50 second interval. The first part of the workout is made up of 2 exercises: Crab Toe Touch and Dive Bomber. It will look like this:
10 seconds rest
Crab Toe Touch
10 seconds rest
Dive Bomber
You will repeat this sequence one more time.

Crab position

Crab toe touch. Alternate sides for each rep.

Zu's reps: 35 reps in the first round and 28 reps in the second round.
My reps:42 reps 36 reps

Dive Bomber

The pictures above show step by step flow of this exercise, however to complete 1 rep you have to reverse the movement and get back into the starting position.

Zu's reps: 10 reps in the first round and 9 reps in the second round.

My reps: 10 reps and 7 reps

After completing the first part of the workout, reset your timer for 6 rounds of 10 seconds and 10 seconds intervals. You will go for a total burnout. There is no rest interval – you will work at your max. effort throughout the entire 2 minutes. There are two exercises that you will be doing back to back (no rest in between): Jump Lunge and Mountain Climber. You wont be able to write your reps down since there is no rest interval so just push hard as much as you can.

Jump Lunge

This is the starting position. Keep your abs tight, chest up, shoulders back and down. Jump up and switch the legs before your land. Go for maximum reps.

Mountain Climber

This is the starting position. Arms are extended and your hands are in line with your shoulders. Abs tight and one knee close to your chest. Jump up keeping the hands on the ground and switch legs. Go for maximum reps.

The  third part of this workout is another 4 minutes of intervals. Set your timer again for 4 rounds and intervals of 10 seconds and 50 seconds. this time you will be doing One Leg Hot Attack exercise and Thigh Shrinker exercise.

10 seconds rest

One Leg Hot Attack

10 seconds rest

Thigh Shrinker

Repeat this sequence one more time (to get the 4 minutes in)

Do a One Leg Squat pushing your hips back and keeping your abs tight. If you can’t go all the way down into the squat, then try to go at least half way down. You can also hold on to something for support when doing this exercise.

Now bring the leg that was in front of you in the back and put your hands on the ground. Don’t forget to keep your back straight and abs tight.

Bend your elbows and bring your face as close to the ground and possible. If you don’t have the strength to do that, then try to bend your elbows at least a little bit. You will gradually develop the strength in your arms but start with the easier variations.

Zu's reps: 6 reps in the first round and 5 reps in the second round.

My reps:7 reps and 6 reps

One Leg Squat and One Lep Pike Press count as 1 rep. Switch legs after each rep and do as many of them as possible during the 50 second intervals.

Thigh Shrinker Exercise

The pictures above represent the step by step flow of this exercise. This counts as 1 rep. Do as many as possible.

Zu's reps:10 reps in the first round and 7 reps in the second round.

My reps:11 reps and 10 reps

After this you will do another 2 minutes of the same burnout as before – Jump Lunges and Mountain Climbers.

That’s it! Enojoy today’s torture  workout :)