Judy-Fit's Fitness in Progress: Day 102- Amazing abs workout

Meal 1: (7:30 AM - BREAKFAST)
Mexican eggs
1 slice of Ezekiel bread

4 slices turkey pepperoni, chopped
1/4 cup corn
1 handful chopped spinach
1 cup egg whites
1 slice veggie cheddar cheese (40 cal)
1/4 cup chopped green bell pepper
1/2 medium tomato, chopped
1/4 cup chopped cilantro
2 tbsp grilled onion, chopped

Post workout: (9:30 AM)
Pumpkin protein pancakes - Fat to Fit
Ingredients:
1/2 scoop Vanilla Protein Powder
2/3 Cup Oats
3/4 cup Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground wheat germ
Stevia to taste
Pumpkin Pie spice to taste
Instructions:
Blend all together and cook on the stove like a pancake! A delicious fall treat!

Meal 2: (12:30 PM - LUNCH)
Chili grilled pork with strawberry salsa on a bed of Romanian
1 cup baked green beans with fresh lemon and dill seasoning
Ingredients:
5 servings
Flank
    •    1 lb pork
    •    4 tbs white wine vinegar
    •    1 tbs unsweetened cocoa powder
    •    1 tbs brown sugar/Splenda blend
    •    1 tsp olive oil
    •    1 tbs ground cumin
    •    2 tsp chili powder seasoning
Salsa
    •    8 diced medium strawberries
    •    ½ cup chopped cilantro
    •    ½ chopped medium white onion
    •    1 seeded and diced jalapeno pepper
    •    2 tbs lime juice
    •    1 tbs sugar free honey

Directions:

1.      Combine vinegar, cocoa, brown sugar, olive oil, cumin, chili powder, and a dash of sea salt and ground pepper. Mix well. Score flank steak and add to marinade. Let soak for 2-3 hours.
2.      When ready grill for 6 minutes on each side over medium heat for medium rare - longer for medium.
3.      Remove from heat and let cool. Flank will continue to cook once removed from heat, so don't overcook on the grill.
4.      Meanwhile combine remaining ingredients: strawberries, jalapeno, lime juice, onion, cilantro, honey, and dash sea salt.
5.      Serve flank with strawberry salsa.

Snack (2:30)
Cup of coffee
La croix sparking water

Meal 3: (4:00 PM)
4 ounces of chicken
1 cup steamed broccoli
4 ounces of sweet potato (boiled) with hazelnut syrup and splenda

Meal 4: (6:00 PM - DINNER)
2 Jamie Easton Chocolate Protein Bars

Meal 5: (9:00 PM) *blender broken*
1 rice cake with sliced cucumbers and onions
1 tbsp cottage cheese
1 Jamie eason protein bar

Nutella mix

Ingredients:
    •    1/2 scoops vanilla protein powder
    •    1/3 cup water
    •    4-6 ice cubes
    •    1 tbsp nutella
    •    1 tbsp cheesecake pudding mix
    •    2 tbsp cottage cheese
    •    1/2 tbsp Walden Farms chocolate syrup

Amazing Abs :)

INSTRUCTIONS:

Part 1 – 3 minutes of 10/10 seconds intervals (no rest interval)

Set your timer for 9 rounds of 10 seconds and 10 seconds intervals. You will be doing Kick Ups and Mountain Climber Peaks back to back without a break for 3 minutes straight. You have 10 seconds for each exercise and your goal is to push at your max effort during this interval.

Kick Ups

This is the starting position. Your hands are underneath your shoulders and your arms extended. Keep your abs tight, jump and switch legs.

Mountain Climber Peaks

This exercise is almost like a regular Mountain Climber except that you will be jumping much higher. In the first picture is your starting position and in the second picture you can see how high you have to jump when switching legs.

Part 2 – 6 minutes of 10/30 seconds intervals

Set your timer for 9 rounds of 10 seconds and 30 seconds intervals. You will be doing Side Plank Knee Tuck (left side up), Side Plank Knee Tuck (right side up), and Prisoner Get Ups back to back with 10 seconds intervals in between. Do as many reps as you can for each exercise during each 30 second interval and write your reps down.
My scores-
Left side: 11, 11, 10
Right side: 11, 11, 9
Prisoner: 6, 6, 6

Side Plank Knee Tuck

Keep the supporting arm fully extended and your hand underneath your shoulder. Keep your abs tight throughout the exercise. If you are beginner and the knee tuck is too hard for you, then do just the plank lift.

Prisoner Get Up

Beginners you guys can use your hands for support if this is too hard for you. Try to stand up and lay back down as many times as you can.

Part 3 – 3 minutes of 10/10 seconds intervals (no rest interval)

Set your timer for 9 rounds of 10/10 seconds intervals. You will be doing the Plank Jumps and Knee Hugs back to back for 3 minutes straight. There is no rest interval in between these two exercises so you have to move really fast. Don’t bother with counting the reps just make sure that you are pushing to the limit.