Marine Corps Workout

Meal 1: (6:00 AM - BREAKFAST)
4 egg white omelet w/veggies (mushrooms, peppers, tomatoes) with whole wheat wrap

Post workout: (8:30 AM)
Hi-energy protein shake
Ingredients:

• 1 scoop vanilla protein
• 4 oz. nonfat  yogurt4 oz. non fat cottage cheese
• 1 tbsp honey
• 1 tbsp flax seed oil
• 1 tbsp. Wheat germ
• ½ cup fresh strawberries
• ½ cup blackberries
• ¼ cup ice cubes

Directions:

• Place all ingredients in a blender and blend on high for 1-1 ½ minutes or until smooth. Serve immediately.

Meal 2: (11:30 PM - LUNCH)
 3-4 oz. Grilled allspice 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) 
1 cup mixed green salad w/ cooked fresh veggies (shredded carrot, green beans, red bell pepper, celery)
1 T Walden Farms bacon dressing
1/2 cup low-fat cottage cheese with cinnamon

Meal 4: (5:30 PM - DINNER)
Orlando Dinner

Meal 5: (8:30 PM) 
Strawberry Cheesecake Protein ShakeIngredients: 
8 oz. soy milk or water

1/2 tbsp Walden Farms strawberry syrup
1 tsp fat-free cheesecake pudding mix 

1 scoop vanilla protein powder
 
Directions:

Thoroughly mix in blender until powder dissolves.

*Blend with ice if desired.

Marine Corps Workout

Instructions:
This workout has 3 parts and it will be at least 20 minutes long. It depends how fast you can be with the time challenge. I completed this routine in 26 minutes and 2 seconds.


The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:
10 seconds of rest – beep!
Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!
10 seconds of rest – beep!
Plank Jump Push Up – beep!
10 seconds of rest – beep!
Sandbag Squat (sandbag on your left shoulder) go for max. reps during the 20 second interval – beep!
Plank Jump Push Up – beep!
Repeat the whole thing one more time – beep! – done.


The second part is a time challenge and you will be doing 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together) – Roll Over – 1 Walking Push Up – 10 Pendulums
This is one set.
Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.


The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.
REPEAT ALL 3 PARTS ONE MORE TIME!
All of the exercises are explained in the instructional video above so check it out.


My Scores:
round 1
Sandbag Squat (right shoulder) – 12 reps, 12 reps
Plank Jump Push Up – 10 reps, 9 reps
Sandbag Squat (left shoulder) – 12 reps, 12 reps
Plank Jump Push Up – 9 reps, 8 reps
Time Challenge: 4 minutes 39 seconds
Sandbag Mini Squats (right shoulder) – 22 reps, 23 reps
Super Girl Push Ups – 5 reps, 6 reps
Sandbag Mini Squats (left shoulder) – 22 reps, 21 reps
Super Girl Push Ups – 6 reps, 5 reps
round 2
Sandbag Squat (right shoulder) – 12 reps, 9 reps
Plank Jump Push Up – 9 reps, 6 reps
Sandbag Squat (left shoulder) – 10 reps, 8 reps
Plank Jump Push Up – 7 reps, 6 reps
Time Challenge: 4 minutes 23 seconds
Sandbag Mini Squats (right shoulder) – 24 reps, 20 reps
Super Girl Push Ups – 6 reps, 5 reps
Sandbag Mini Squats (left shoulder) – 22 reps, 20 reps
Super Girl Push Ups – 6 reps, 6 reps