Friday February 11th 2022

 

 

Workout:Static Holds

Level 1= 3 Sets     Level 2= 5 Sets     Level 4= 7 Sets

 

  • 20-Sec Squat Hold
  • 20-Sec Plank
  • 20-SecSquat Hold
  • 20-SecPlank
  • 20-Sec Shoulder Taps
  • 20-Sec Plank
  • 20-SecSquat Hold
  • 20-Sec Plank
  • 20-SecSquat Hold

 

Meal: Red Pepper & Parmesan Tilapia

 

(Serves 4)

 

Ingredients

 

  • 1 large egg, lightly beaten
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 to 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon pepper
  • 4 tilapia fillets (6 ounces each)

 

Instructions

 

  1. Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture.
  2. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.