Day 144- Just did it workout

Meal 1: (6:30 AM - BREAKFAST)
1 scoop greens protein with spinach
1/2 cup egg whites with bell peppers and onions


Post workout: (9:30 AM)
Dave's Anabolic Blueberry Oatmeal


Meal 2: (12:30 AM - LUNCH)
Cauliflower soup


Meal 3: (3:30 PM)
4 ounces plain chicken breast 
1 cup green beans

Flax- Crusted Sweet Potato Balls 

Ingredients (serves 1):

• 1/4 cup black beans, drained, rinsed, and patted dry
• 1/2 medium baked sweet potato, mashed
• 3 tablespoons pancake syrup/honey/agave nectar (for stickyness)
• Generous amount of ground flax seed- 1 or 2 tablespoons
• 1/2 scoop protein powder

Directions:

• Pre-heat oven to 350.
• Mash together salsa, sweet potato, and black beans.
• Form mix into five balls.
• Spread out ground flax in a low bowl and roll each ball in the flax, coating completely.
• Place balls on greased cookie sheet.
• Bake for 30 minutes at 350 degrees, rotating once.
• Garnish with mustard or sour cream and enjoy!

Meal 4: (6:00 PM)

Sizzlin Stir Fry

Meal 5: (9:00 PM)

1/2 cup cottage cheese with cinnamon and 11 almonds

Instructions:

Set your interval timer for 20 rounds of 10/50 second intervals. Your goal is to go through the circuit of all exercises and push at your maximum effort during each 50 second interval. When I say push at max effort I mean push but not on the expense of your proper form. I went over each exercise in the second half of the video so that you know exactly what to do.

Here are my scores and also the flow of the workout:

1) Low Jacks

round 1 – 60 reps, round 2 – 348 reps

2) Lunge on the ball L

round 1 – 20 reps, round 2 – 19 reps

3) Low Jacks

round 1 – 56, round 2 – 63 reps

4) Lunge on the ball R

round 1 – 20 reps, round 2 – 17 reps

5) Low Jacks

round 1 – 53 reps, round 2 – 63 reps

6) Dip Station Combo

round 1 – 10 reps, round 2 – 10 reps

7) Low Jacks

round 1 – 44 reps, round 2 – 33 reps

8) Ugi Squeeze

round 1 – 62 reps, round 2 – 50 reps

9) Low Jacks

round 1 – 50 reps, round 2 – 52 reps

10) 90 degree ball touch

round 1 – 30 reps, round 2 – 25 reps

There are two rounds so you have to go through the circuit of 10 exercises twice. As for the Low Jacks, I was counting 1 rep each time I landed with my feet appart.

*Lunge on the ball exercise – You should have about 80% of the bodyweight on the front leg and 20% on the rear leg.