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)
Pumpkin anabloic oatmeal with flax and green beans (on the side)
Meal 2: (12:30 AM - LUNCH)
Zuzana's ice cream snack
Meal 3: (3:30 PM- SNACK)
Chicken
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.
Meal 4: (6:00 PM- DINNER)
Turkey bowl with 1 egg 1/2 cup egg whites with lemon pepper seasoning and turkey pepperoni slices
Steamed spinach
veggies (frozen)
Black beans
Smart life ground turkey
1/2 c tomato sauce
1 tablespoon Walden Farms bacon dressing
Grilled onions, broccoli, and cauliflower with chili and garlic seasoning
Instructions:
This workout is only 12 minute long circuit. Try to push yourself to the limit to get the most out of today’s training – if you have a reason to do so :) Set your Interval Timerfor 12 rounds of 10 and 50 second intervals. 10 seconds is for resting and writing your reps down. Do as many reps for each exercise as possible during each 50 second interval. The circuit looks like this:
10 sec. rest
1. Jump Lunge – 50 sec. effort (my score – 31 reps)
10 sec. rest
2. Leg Raises – 50 sec. effort (my score – 21 reps)
10 sec. rest
3. Jump Lunge – 50 sec. effort (my score – 31 reps)
10 sec. rest
4. Santana Push Up & Leg Lift – 50 sec. effort (my score – 9 reps)
10 sec. rest
5. Jump Lunge – 50 sec. effort (my score – 25 reps)
10 sec. rest
6. Chin Ups – 50 sec. effort (my score – 13 reps)
10 sec. rest
7. Jump Lunge – 50 sec. effort (my score – 31 reps)
10 sec. rest
8. Seated Bicycle - 50 sec. effort (my score – 39 reps)
10 sec. rest
9. Jump Lunge – 50 sec. effort (my score – 29 reps)
10 sec. rest
10. One Leg Dead Lift (left leg) – 50 sec. effort (my score – 12 reps)
10 sec. rest
11. Jump Lunge – 50 sec. effort (my score – 34 reps)
10 sec. rest
12. One Leg Dead Lift (right leg) – 50 sec. effort (my score – 11 reps)
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