Day 96- Run the world workout

Meal 1: (5:00 AM - BREAKFAST)

4 egg white omelet w/veggies (mushrooms, peppers, tomatoes) with 

ezekiel bread

Post workout: (7:30 AM)

Mexican Baked Oatmeal
1 badaway muffin

Ingredients:

• ½ cup old-fashioned oats 
• 3 tbs nonfat VOSKOS Greek yogurt 
• 1/3 cup egg white substitute 
• ½ tsp vanilla extract 
• ¼ cup water 
• ¼ tsp ground cinnamon 
• 1 tsp unsweetened cocoa powder 
• ¼ tsp chili powder (or just shy of - to taste) 
• ½ tsp baking powder 
• 5g slivered or blanched almonds 
• sugar sweetener to taste 
• dash sea salt 
• dash chipotle chili powder (for top) 
• 1 tbs Torani sugar free brown sugar & cinnamon syrup (optional) 

Directions:

• Mix the above ingredients in an oven-proof single serving dish. Sprinkle a few slivered almonds on top. Add the tiniest dash of chipotle chili powder to give it some kick. Bake in an oven preheated to 350 degrees for 30 minutes. Serve with almond milk, Greek yogurt, or by itself! Enjoy!

Meal 2: (10:30 PM - LUNCH)

2 badaway magic muffins

Meal 3: (12:30 PM)

5 celery sticks
1 pickle spear 

Meal 4: (4:30 PM)

4 oz. Lemon-rosemary Tilapia

1 cup sweet potatoes

1 cup steamed broccoli

Meal 5: (6:30 PM)

3-4oz grilled garlic allspice chicken

1 cup grilled zucchini, squash, snap peas, sliced tomato, and broccoli

1 cup mixed green salad
1 T Walden Farms bacon dressing

Meal 6: (9:30)

Blueberry Bliss Protein Shake
Ingredients:
1/2 c. cottage cheese

1/4 cup almond milk 1 scoop of vanilla protein powder
1/4 c. frozen blueberries
dash Splenda
dash Cinnamon
5-6 ice cubes
1/2 t. vanilla
2T egg whites
2 T almond milk

Instructions:

Today’s workout is again only 12 minutes long but totally ass kicking. There are three parts and each of them takes 4 minutes to complete. Don’t take too long breaks in between each part. Just take a sip of water and keep going. Our goal is to keep our training short but always super intense.

Part1

Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. You will be doing the Lunge Back/Side Lunge combo for the entire 4 minutes, but don’t forget to switch sides after each interval.

Starting position – Lunge back

Jump into the Side Lunge and touch the ground. This is one rep. If you are lunging back with your left leg, then you will be lunging sideways with your right leg. Go for maximum reps during each 30 second interval and switch legs after each round.

My scores:

Left leg back – 12, 11, 10

Right leg back – 11, 11, 11

Part 2

Set your timer to count down 4 minutes for you. Your goal is to complete as many sets of the Crazy Cali Exercise Combo as possible during the 4 minutes.

Lunge back with your left leg.

Jump and drive the left knee up.

As you land put your hands on the ground and step back with your left leg so that you create a nice flow.

Get into plank by stepping back with your right leg.

Jump your feet appart – don’t drop your hips. Try to keep your body in one line.

Bend your elbows, bring your body down as close to the ground as possible and then push up.

Beginners can do the push up off of their knees.

Jump your feet together and then jump forward into squat and stand up. This is one set. Do as many sets as you can during the 4 minutes. Don’t forget to switch legs after each set. This means that if you lunged back with your left leg in the first set, you will do the lunge with your right leg in the second set.

I completed 29 sets  of Crazy Cali Exercise Combo during the 4 minutes.

Part3

Reset your timer again for 6 rounds and intervals of 10 and 30 seconds. Do as many side crunches as possible during each 30 second interval and switch sides after each round.

Side Crunch – starting position

Squeeze your abs and lift your legs off of the ground. Lift your shoulder off of the ground as well and touch the knees with your elbow. Switch sides after each 30 second  interval.

My scores:

Left side: 15, 8, 13

Right side: 12, 10, 12