Feb 11 Workout and Meal

Friday February 11^th 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.