Workouts and Meals for Monday May 13th 2024

Workouts and Meals for Monday May 13th 2024

Posted on May 13, 2024

Workout #1:

All rests are 15 seconds long in between exercises. Two minutes after finishing the set repeat 2-3 times.

• 45 Sec Frog Jumps
• Rest
• 45 Sec High Knees
• Rest
• 45 SecPush-up to Side Plank
• Rest
• 45 Sec Wall Sit
• Rest
• 45 Sec Squat Jumps
• Rest
• 45 Sec InchWorms

Workout #2:

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

• 10 Sumo Squats
• 10 Wide Leg Squat Holds with Side Bend
• 10 Plank Leg Raises
• 10 Plank Rotations
• 10 Count Plank
• 10 Glute Bridges
• 5 Single Leg Glute Bridge
• 10 Toe Taps

Workout #3:

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

• 10 Squats
• 10 March Steps
• 20 High Knees
• 10 Reverse Lunges
• 10 March Steps
• 20 High Knees
• 10 Calf Raises
• 10 March Steps
• 20 High Knees

Healthy Meal Option

Cajun Cabbage Skillet

Ingredients:

• 2 tablespoons canola oil
• 8 ounces chicken andouille sausages, sliced diagonally 1/4-inch thick (about 1 heaping cup)
• 1 small yellow onion, thinly sliced (about 2 scant cups)
• Kosher salt
• 1/2 small head green cabbage, cored, halved crosswise and sliced 1/4-inch thick (about 6 cups)
• 1/4 teaspoon crushed red pepper
• 2 cloves garlic, minced
• 3 tablespoons apple cider vinegar
• 1 tablespoon unsalted butter
• 1/2 small sweet-tart apple such as Gala or McIntosh, cored and sliced 1/8-inch thick (about 3/4 cup)
• 1 large scallion, thinly sliced (about 1/4 cup)
• Hot sauce, for serving

Directions:

1. Heat a large cast-iron skillet or high-sided saute pan over medium-high heat. Add the oil and swirl the pan to coat evenly. Add the sausage slices in a single layer and cook until browned on the first side, about 2 minutes. Flip and cook until browned on the second side, about 2 minutes. Use a slotted spoon to remove the sausage slices to a bowl and set aside.
2. Add the onion, a splash of water and large pinch salt to the pan and cook over medium-high heat, using a wooden spoon or heatproof rubber spatula to scrape up any browned bits from the bottom of the pan. Cook, stirring occasionally, until the onion is lightly browned in spots and starting to get tender, 5 to 7 minutes. Add the cabbage, crushed red pepper and another pinch salt and cook until cabbage is crisp-tender, 6 to 8 minutes, stirring occasionally. If the pan seems dry at any point, stir in another splash of water.
3. Add the garlic and cider vinegar and cook until the vinegar is mostly evaporated, about 1 minute, stirring constantly. Stir in the butter until melted, then return the sausage to the pan along with the apple and cook until the apple slices are just tender, 3 to 4 minutes, stirring occasionally.
4. Sprinkle with the scallion and serve immediately with hot sauce alongside.

Healthy Meal Option

Sriracha Meatball Hoagies

Ingredients:

Yeilds 4

• 1/2 c seasoned rice vinegar
• 1/2 medium jicama, peeled and cut into small strips
• 1/2 c. shredded carrots
• 1/4 c. packed fresh mint leaves
• 3 cloves garlic
• 1 medium shallot, chopped
• 1 stalk lemongrass, tough outer layer discarded, sliced
• 1 1/2 tbsp. fish sauce
• 1 lb. ground pork
• 1 tbsp. Sriracha hot sauce, plus more for serving
• Sriracha Mayo
• 4 (4″ long) soft hoagie or sub rolls, split and lightly toasted
• Cilantro sprigs, for garnish
• Thinly sliced jalapeño chiles, for garnish

Instructions:

1. In a 2-quart saucepot, heat vinegar and 1⁄4 cup water to simmering on medium. Remove from heat; add jicama and carrots. Let vegetable mixture cool completely.
2. Meanwhile, heat grill on medium. In food processor, pulse mint, garlic, shallot, lemongrass and fish sauce until finely chopped, stopping and scraping occasionally. Transfer to a medium bowl along with pork and 1 tablespoon Sriracha; mix just until well combined. Divide and shape into 16 meatballs. Grill, covered, 10 to 12 minutes or until cooked through, turning occasionally.
3. While meatballs cook, spread Sriracha Mayo on insides of rolls. Drain jicama and carrots; add to rolls along with meatballs, cilantro and jalapeños.

Healthy Meal Option

Healthy Burgers

Ingredients:

• 1pound 96/4 extra lean ground beef
• 1teaspoon ranch seasoning (I use Hidden Valley brand)
• 1tablespoon dehydrated minced onion or substitute with 1/4 cup fresh minced onion.
• 1tablespoon Worcestershire sauce
• 1medium red onion

OPTIONAL FOR ASSEMBLY

• 4hamburger buns (I like Pepperidge Farm Bakery Classics Buns)
• 4slices cheese
• 1 tomato, sliced
• 1cup torn mixed greens
• 1batch burger sauce

Instructions:

1. Make the burger patties by adding the ground beef, ranch seasoning, dehydrated minced onion and Worcestershire to a large bowl. Without overworking the meat, mix with your hands until evenly combined. Divide into four (4-ounce) portions and shape into 1/4 to 1/2-inch patties.
2. Press your thumb into the middle part of the burger to create a divot. This will prevent the burger from puffing up when it cooks. I like to cover and refrigerate the patties for about 1 hour, if I have time. (This will help the burgers keep their shape on the grill.)
3. While burgers are in the fridge, you can make the burger sauce (if using) and store in the fridge until the burgers are ready. Prep your burger toppings: slice tomatoes, tear lettuce, slice the red onion into four slices, etc.
4. To grill, place each burger onto preheated grill or grill pan. Cook 3 minutes on one side and then flip and cook for another 3 minutes or until burgers register 160 degrees F. At the same time as the burgers cook, grill the red onion slices, if desired. If adding cheese slices, do this after the burger has been flipped to the second side and after about 2 minutes. Top each patty with a slice of cheese, cover and cook 1 minute.
5. Serve as desired, on toasted buns with lettuce, tomatoes, grilled onion ring, and burger sauce or other condiments. Enjoy!