Day 146- Super Bass Booty Workout

Meal 1: (6:30 AM - BREAKFAST)
Egg white omelet 1 egg white and 1/2 cup liquid egg whites and turkey pepperoni seasoned with lemon pepper
Mixed veggies with broccoli, cauliflower, zucchini, and onion. Seasoned with cumin, coriander, ginger, and salt
1 glass of greens protein
Post workout: (9:30 AM)

Chickpeas taste so wonderful when roasted in a marinade, and I love this particular one so much because there are so many competing – but complementary – flavors, like lemon, maple syrup, and rosemary.

Creamy and Dreamy Roasted Chickpeas

with a side of spinach and peas

Ingredients (for two servings):

1 cup chickpeas

1.5 tablespoon Dijon mustard

1 tablespoon fresh rosemary, chopped

1 tablespoon maple syrup

1 tablespoon lemon juice

1/2 cup crumbled goat cheese

Directions:

Preheat oven to 350 degrees.

Drain and rinse chickpeas.

In a small bowl, combine mustard, rosemary, maple syrup, and lemon juice.  Stir thoroughly and add chickpeas.  Let stand 5 minutes.

Grease glass casserole dish and pour in chickpeas.

Bake for 10 minutes, then turn oven to low broil and broil chickpeas for 3 – 5 minutes.  Be careful!  Watch to ensure they don’t burn.

Remove from oven and mix in goat cheese.

Serve and enjoy!  Eat with vegetables and a grain for a complete meal.

While the chickpeas were roasted, I prepared mixed kasha pilaf with steamed spinach

Meal 2: (12:30 AM - LUNCH)
We had an ice cream as a snack. Surprised? :) It’s not a regular ice cream of course. I made this one out of frozen non-fat plain yogurt, almond milk, 1/4 cup of raw pecans, 1 Tbls of ground flax seeds, about 1tblsp of vanilla extract, about 2tsp of stevia, and 1 scoop of my whey protein. This ice-cream is loaded with protein and good fats, which makes it also guilt-free ;)

Meal 3: (3:30 PM- SNACK)
Zim zari healthy salad with oil and vinegar. Along with 1 cup of green tea.

Meal 4: (6:00 PM- DINNER)
6 oz steak
Green salad- the salad was made out of baby spinach, bell peppers, tomatoes, celery, avocado, and pine nuts. As a dressing I used 1 tbsp of extra virgin olive oil and 1 tbsp of balsamic vinegar.

Instructions:

All of the exercises in this workout are explained in the video above including variations for beginners.

Today’s workout is only 12 minutes long and it is an Interval Circuit Training (we’ve had a lot of them lately). Set your Interval Timer for 18 rounds of 10 seconds and 30 seconds intervals. This means that you will have exactly 30 seconds to do as many reps as you can for each exercise and 10 seconds of rest in between. The circuit will look like this:

1) Sandbag Swing (Sandbag)- 19, 18, 15

2) Seated Pull Up & Knee Crunch (Dip Station) 6, 7, 6

3) Sandbag Swing- 19, 18, 17

4) Skaters & Leg Lifts (Ugi ball) - Sandbag leg lift- 11, 10, 10

5) Sandbag Swing- 19, 15, 17

6) Burpee twist jump- 6, 5, 6

You will go through this circuit 3 times before you hear your timer beeping for the last time.