Day 119- Right there workout

Meal 1: (7:00 AM - BREAKFAST)
1 Gluatmine
1 Green tea
1 Biotin
Clean Eating Garden Egg Scramble
Ingredients:

• Asparagus, fresh, 2 cooked
• Onions, raw, 1/4 cup, chopped
• Garlic, 2 cloves, minced
• Green bell pepper, fresh, 1/4 cup, chopped
• Spinach, fresh, 1/2 cup
• Country Creek Farms Egg Whites, 5
• Basil, chopped
• Sun Dried Tomatoes, 2 TBS (not oil packed)
• 1 laughing cow wedge

Directions:

1. Bring water to a boil in a medium saucepan. Add asparagus and cook until crisp and bright (about 1-2 minutes). Immediately remove and plunge in a bowl of ice water until cooled (this is "blanching").
2. Heat oil in large skillet over medium heat. Add onion, garlic and mushrooms, and then cook for five minutes or until tender. Add spinach and asparagus and cook until spinach is wilted (3-5 minutes).
3. Stir in Egg Whites, basil and tomatoes, mix and scramble (3-5 minutes).

Post workout: (9:15 AM)
5 egg whites
Apple cinnamon and banana maple oatmeal
Ingredients:

• 1/4 chopped banana
• 1/2 banana
• 4 drops NY graham capella drop
• 2 TBS stevia
• 2 TBS slivered almonds
• 1 TBS flax
• 2 TBS sugar-free maple syrup

Meal 3: (12:00- LUNCH)
Makes 1 cup - 1/2 cup serving
CE Cream of mushroom soup
2 yogurt muffins
1 cup green beans
Ingredients:
SOUP BASE:

• 2 tbsp olive oil
• 1/4 cup minced onion
• 2 tbsp whole wheat flour
• 1 cup low-sodium chicken broth
• 1/2 cup almond milk

TOP FLAVOR:
For cream of mushroom

• 1 1/2 cups chopped cremini mushrooms

For cream of celery

• 1/2 cup minced celery

For cream of chicken

• 1 cup fine diced chicken breast

Instructions:

1. In a sauce pan or pot, heat oil on medium. Add onion and saute until translucent. Add flour and stir for 2 minutes, until golden brown. Stir in broth, milk, and optional top flavor
2. Bring to a gentle boil, reduce heat to medium low and simmer for 10 minutes, until thickened. Allow to cool and use as desire

Meal 3: (3:00 PM)
2 Fruity yogurt muffins

Meal 4: (6:00 PM - DINNER)
Makes 4 burgers- 1st serving
Luscious lean burgers (clean eating diet)
1 cup broccoli
1 ezekiel muffin
Ingredients:

• Olive oil cooking spray
• 1/2 cup fiber one cereal
• 2 tbsp low-fat milk
• Sea salt, ground black pepper or other burger seasonings to taste
• 1 slice of veggies cheese
• 1 tsp olive oil
• 1/2 sweet onion, sliced

Directions:

1. Preheat oven to 350F. Coat a sheet of foil with cooking spray
2. In a small bowl, add fiber cereal. Add milk, 1/2 tsp at a time, mixing into bread to create a paste (do not over mix)
3. Place beef onto a medium bowl. Add fiber-milk paste and thoroughly work into beef using your hands. Sprinkle beef mixture with desired seasoning. Then divide to form patties.
4. Place burgers on a baking seet and cook flipping once, about 12 to 15 minutes for medium-well. About 2 minutes before removing burgers from oven, top with 1 slice of cheese and place buns n top rack to toast, be careful not to burn.
5. Meanwhile, heat a pan and saute onions.
6. Remove burgers and top with onion. If desired garnish burgers with tomatoes and olives.

Meal 5: (9:00 PM)

Right there workout 

Old scores:

My score:

4 minutes of jump lunges and knee tucks

10 rounds both times



1. Lunge Pulse and Side Kick  - Right Leg
My score:
round 1 - 11, 11, 11
round 2 - 11, 13, 11

2. Lunge Pulse and Side Kick – Left Leg
My score:
round 1 - 11, 10, 11
round 2 - 12, 10, 11

Diagonal Dead Lift with Sandbag – Alternating Legs
round 1 - 11, 10, 11
round 2 - 13, 14, 13

New score:

4 minutes of jump lunges and knee tucks

11 rounds both times

1. Lunge Pulse and Side Kick  - Right Leg
My score:
round 1 - 11, 12, 11
round 2 - 11, 11, 11

2. Lunge Pulse and Side Kick – Left Leg
My score:
round 1 - 12, 11, 12
round 2 - 11, 13, 11

Diagonal Dead Lift with Sandbag – Alternating Legs
round 1 - 10, 13, 11
round 2 - 11, 13, 11


NSTRUCTIONS:
This workout takes 20 minutes and there are 2 parts that you will go through once if you are new to bodyrocking and twice if you are already bodyrocking for some time with us. The important thing to remember is to push at your maximum effort and use all of the strength and energy that you have, but keep good form.
The first part of this workout is a sequence of  Jump Squats and Side Step Push Ups. You will set your Interval Timer for 4 minutes and try to complete as many sets as you can during this short period of time. I like to point out that 4 minutes go really fast so don’t try to hold back your energy – give it all you have!

Start standing with your feet together, then jump your feet appart and touch the ground pushing your hips back and keeping your back straight. Jump your feet together. This is 1 rep. Do 10 reps and switch arms after each rep. Check out the workout video above to see this exercise in motion.

After the 10 jump squats, get into the plank postion.

Take a step sideways (with your right hand and right foot) and bring your body down bending your elbows. Keep your body in a straight line – don’t drop your hips.

Take a step towards the right side (with your left hand and left foot) to get into a plank. Do a Knee Tuck with your left leg – try to touch your right elbow.

Do another Knee Tuck with your right leg.

Do another Side Step Push Up and get up on your feet. This is one set. Now start with the 10 Jump Squats again and move your way towards the other side of your exercise mat. Complete as many sets as you can during 4 minutes.

I did 10 sets in the first and the second round of this workout.

The second part of this workout is 6 minutes of interval training. Set your Interval Timer for 9 rounds of 5 seconds and 35 seconds intervals. The 5 seconds is very short time to write down your reps, but it is do-able. I did it so you can try it as well but be super fast. You will be doing the following exercises in this order until the time is up.

1. Lunge Pulse and Side Kick  - Right Leg

Start in the Lunge position and do 2 short pulses before you stand up and kick your leg to the side. When you are kicking make sure to bring your knee up first and then extend your leg to the side. Lean with your upper body away from the kick. Watch the video to see the exercise in motion.

My score:

round 1 – 11, 9, 10

round 2 – 11, 9 , 9

2. Lunge Pulse and Side Kick – Left Leg

My score:

round 1 – 11, 11, 11

round 2 – 11 11, 10

Diagonal Dead Lift with Sandbag – Alternating Legs

Start with your feet shoulder width appart holding your Sandbag in front of you. Step back with your right foot but diagonaly towards the left. Alternate legs.

My score:

round 1 – 13, 13, 12

round 2 – 14, 13, 13