4 egg white omelet with chopped broccoli, spinach and leek
1 tablespoon blue cheese
1 green tea
Post workout: (8:30 AM)
Strawberry cheesecake stovetop oatmeal
Makes 1 serving
Ingredients:
* 4 chopped Strawberries
* 4 melons
* 1 tsp cinnamon
* 1/3 cup non fat cottage cheese
t * 1/4 cup Egg Substitute
* 1/2 tsp cheesecake pudding mix
* 1/8 tsp Sea Salt
* 1/8 tsp Cinnamon, Ground
* 1/2 cup Quaker Oats Old-fashioned
* 1/4 cup water
* 1/4 cup almond milk
* 2 tbsp Sugar Free Flavored Syrups (carame;)
* 2 tbsp sunflower seeds
* 1 tbsp nutella mix
Directions:
Mix oats, 2 strawberries, 2 melons, cheesecake mix, and salt until boil. When done set aside and add cinnamon, sugar, sunflower seeds, the rest of melons and strawberries, syrup and nutella :)
Meal 2: (11:30 PM)
Jamie Eason cinnamon cake
1 cup fresh green beans (baked)
5 sugar snap peas (baked)
Meal 3: (4:00 PM)
4 ounces of chicken
1/2 cup fiery brown rice (left overs)
6 asparagus spears
Meal 4: (6:00 PM - DINNER)
Side salad
1 glutamine pill
1 Jamie eason chocolate protein bar
Egg mixture
Egg Mixture:
- 1/3 cup liquid egg whites
- 1 teaspoon basil
- 1 teaspoon liquid aminos
- 3 butter sprays
- 1/4 cup green bell pepper
- 5 green beans
- chopped red onion
- 3 oz chicken
- 1 cup Romanian
- 1/4 cup chopped zucchini
- 1 /4 cup chopped red onion
- 2 tomato slices
- 1/2 cup chopped cucumbers
- 1 tablespoon Walden Farms Bacon Dressing
Meal 5: (9:00)
Banana cottage cheese
Ingredients:
- 1/2 cup cottage cheese
- 1/3 cup almond milk
- 1 tbs grape jelly
- 1 stevia packet
- 1 tbsp tsp banana cream pudding mix
- 1 tbsp nutella
Instructions:
This workout is 15 minute long circuit training and I am using my Interval Timer, Dip Station, and Sandbag. Beginners will also need an exercise mat. Set your Interval Timer for 15 rounds of 10 and 50 second intervals. You will be doing as many reps as possible for each exercise during each 50 second interval. The 10 seconds in between is just enough to write down your reps. There are 5 exercises that you will have to go through 3 times back to back. Push yourself to the limit to get the most out of the workout! You can see the exercises and easier variations for begginners in my workout video above.
Zuzana's Scores:
1) Kick Over & Knee Raise
Round 1 – 14 reps, Round 2 – 12 reps, Round 3 – 11 reps
2) Side Lunge Jump
Round 1 – 41 reps, Round 2 – 41 reps, Round 3 – 46 reps
3) Reptile Push Up
Round 1 – 20 reps, Round 2 – 20 reps, Round 3 – 17 reps
4) Clean & Squat with Sandbag
Round 1 – 12 reps, Round 2 – 11 reps, Round 3 – 11 reps
5) High Knees (jump rope)
Round 1 – 125 reps, Round 2 – 123 reps, Round 3 – 121 reps
My scores:
1) Kick Over & Knee Raise
Round 1 – 16 reps, Round 2 – 17 reps, Round 3 – 15 reps
2) Side Lunge Jump
Round 1 – 63 reps, Round 2 – 60 reps, Round 3 – 64 reps
3) Reptile Push Up
Round 1 – 20 reps, Round 2 – 14 reps, Round 3 – 13 reps
4) Clean & Squat with Sandbag ( no sandbag so reg squat )
Round 1 – 30 reps, Round 2 – 24 reps, Round 3 – 28 reps
5) High Knees (jump rope)
Round 1 – 151 reps, Round 2 – 131 reps, Round 3 – 150 reps
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