Day 141- Whoop Ass Workout (beating personal best)

Meal 1: (6:30 AM - BREAKFAST)

Sauteed Tuna over toast

Ingredients:

• 8 oz Solid White Albacore Tuna, rinsed and drained
• 1/2 cup Unsweetened Almond Milk
• 1/4 cup thinly sliced White Onion
• 1/4 cup thinly sliced Zucchini
• 1/4 cup sliced or chopped Carrots
• 1 tsp Minced Garlic
• Dash Worcestershire Sauce
• Whole Wheat Flour
• 1/8 tsp Sea Salt
• 2 tbsp Smart Balance Light
• 1/8 tsp Ground Pepper

Directions:

1. Coat pan with cooking spray. Saute onions, sliced zucchini, and sliced carrots til tender. Add garlic and butter. When butter is melted, add whole wheat flour and stir to coat. Slowly pour in milk and stir. It will begin to thicken. Add tuna and remaining ingredients and heat through.

Post workout: (9:30 AM)

Apple cinnamon high protein muffins

Meal 2: (12:30 AM - LUNCH)

Roasted chicken with spinach and walnut stuffing (or slivered almonds)
4 ounces of sweet potato
1 cup green beans, boiled

Meal 3: (3:30 PM)

Bodyrock Broccoli Salad

Meal 4: (6:00 PM)

Vanilla Frappuccino

Meal 5: (9:00 PM- DINNER)

5 egg whites with bell pepper

1 tablespoon peanut butter

WHOOP ASS WORKOUT

You will be doing 5 rounds of this circuit:

1.

Skipping (free style, try variations, be fast) 40 seconds

Chin Ups (as many reps as you can do) 20 seconds

2.

Skipping – 40 seconds

Push Ups – 20 seconds

3.

Skipping – 40 seconds

Reversed Push Ups – 20 seconds

4.

Skipping – 40 seconds

Hanging Knee Raises (or core splits- no pull up bar) – 20 seconds

In this workout you will be doing a lot of skipping so make sure to vary the styles. You can jump with your feet together, high knees, jumping jacks, etc. Put as much energy into the skipping as possible. You should be working out at your maximum effort.

Do as many chin ups as you can during the 20 seconds. I was able to complete 4 reps each time and I did only one chair assisted chin up in the last round of the workout.

I have seen people doing their push ups with this equipment so I just wanted to try it in my workout and I must say that I really enjoyed it. It gives you greater range of motion and you get to work your grip as well. When you are doing the push ups (on the floor or with this equipment) you have to always remember to keep your entire body rigid and in one straight line. I was able to complete 5 to 6 push ups in each round. Removing the pull up bar slows you down, but take it as a part of the challenge.

Reversed Push Ups is one of my favorite excises and until today I have been using two chairs and a broom stick, so it is possible to do this exercise at home without this equipment. That said using the dip station is obviously more comfortable, easier, and safer.

Hanging Knee Raises. This is one of the best (if not the best) core and ab exercise. If your dream is to have a sixpack or a 4 pack like me :) you should definitely incorporate this exercise into your workouts. Sure you can do some variations like reversed crunch on the exercise mat, but that is just not as efficient as hanging knee raises.