Day 97- 400 rep workout, great for a six pack ;) completed 2 rounds

Meal 1: (7:30 AM - BREAKFAST)

Savory Tuna Casserole

Ingredients:

• 1/3 cup old-fashioned oats
• 1 (2.6 oz) packaged tuna (rinsed and drained)
• 1.5 tbsp grated carrots
• 1/4 cup sliced green onion
• 2 tbsp chopped fire roasted sweet red peppers
• 2 tsp lime juice
• 2 tsp worcestershire sauce
• 1/3 cup unsweetened almond milk
• 3 tbs nonfat cottage cheese
• 3 tbs egg white substitute
• 1/2 tsp baking powder

Directions:

1. Chop celery and green onion. Dice red peppers. Peel and grate carrots. Mix all ingredients in a bowl until combined. Coat two baking dishes with cooking spray. Pour oatmeal combination equally between both dishes. Bake in a preheated 350 degree oven for 30 minutes or until top is firm to touch.

Post workout: (10:00 AM)

Banana Cream Pie Protein Shake POW

Ingredients:

• 1 banana
• 1/2 scoop Isopure Zero Carb Vanilla protein powder
• 1 tbs sugar-free fat-free banana cream pudding mix
• 1/4 cup liquid egg substitute (they are pasteurized, so this is okay)
• 1/2 tsp vanilla extract
• 1/4 tsp butter extract
• 1/2 cup almond milk (35 or 40 cal/cup)
• 1/2 chobani plain yogurt
• 1/4 cup fiber one
• 4-6 ice cubes
• sugar sweetener of choice
• additional water and ice if needed for desired consistency

Directions:

1. Blend the above to desired consistency.

Meal 3: (12:30 AM)

2 Jamie Easton Chocolate Bars

1 1/2 cups steamed broccoli

Meal 2: (3:30 PM - LUNCH)

4 ounces of chicken grilled in allspice 

Grilled onion coconut mash

1 cup steamed broccoli

Meal 4: (6:30 PM - DINNER)

1/2 cup egg whites with sauteed spinach, onion, green bell pepper, cucumber

1/2 cup shredded vegetable mix (radish, cucumber, cabbage, lettuce, lemon)

1/2 cup green beans
1 badaway muffin with chocolate dipping sauce

Meal 5: (9:30 PM)

Chocolate protein shake
Ingredients:
1/2 cup water
1/2 cup ice
1 tbsp Walden Farms chocolate syrup
1 tbsp chocolate sugar free pudding mix
1/2 tbsp hazelnut syrup
1 tbsp caramel syrup
2 tbsp yogurt

400 rep workout:

• 1) ONE LEG BURPEE5 reps on each leg
• 2) BURPEE KNEE RAISES10 reps
• 3) SIDE BURPEE KNEE TUCK5 reps on each side
• 4) BURPEE STEP UP5 reps on each leg
• 5) BURPEE ROLL OVER10 reps
• 6) SUMO BURPEES10 reps
• 7) BURPEE PULL UP10 reps
• 8) HALF BURPEE & JUMP OVER10 reps
• 9) 2X JUMP LUNGE & 2 TAPING PUSH UPS10 reps
• 10) FROG BURPEE10 reps

Instructions:

Check out all of the exercises listed in the workout breakdown. You can see each one of them in my workout video and Freddy even named them for you so that you can easily follow the flow of the workout. The entire workout is made up of varieties of Burpees which is my favourite exercise ;)  there are 10 different burpee exercises and you will do 10 reps for each on of them. Your goal is to go through the circuit of the 10 exercises 4 times in order to complete 400 reps. Try to do this workout as fast as you can without sacrificing proper form. I did all 4 rounds in 1 hour 10 minutes and 22 seconds. I had to start doing push ups off of my knees in the third round, however I didn’t give up and I completed the entire workout using the easier modifications for beginners.

There are just a few basic rules to remember:

1. Whenever you are in plank, keep your body in one straight line and don’t drop your hips.

2. Always keep your shoulders away from your ears.

3. Keeping your abs tight for each move and exercise is what you should be focused on.

4. If you can’t jump in or out of plank, then step in or step out of it.

5. If you can’t do pull ups, use a chair for support and try at least negatives – which means you will control the movement on the way down without using the chair for support.

6. If you don’t have the exercise equipment (pull up bar, dip station) then repeat 2 Burpee exercises of your choice that don’t require equipment.

7. Beginners will complete at least 1 round and push for 2.

This workout is very advanced and intense, however I would like to encourage all beginners to give it a try. If you can’t do regular push ups, do them from your knees and try to bend your elbows at least a little bit.