Workouts and Meals for Friday April 5th 2024
Posted on April 5, 2024
Workout #1:
Level 1 = 3 Sets Level 2 = 5 Sets Level 3 = 7 Sets
- 40-Second High Knees
- 10-Second Plank
- 10-Second Climbers
- 40-Second High Knees
- 10-Second Plank
- 10-Second Plank Shoulder Taps
- 40-Second High Knees
- 10-Second Plank
- 10-Seconds Plank Rotation
Workout #2:
Level 1 = 3 Sets Level 2 = 5 Sets Level 3 = 7 Sets
- 10 Jump Squats
- 10 High Crunches
- 5 Crunch Kicks
- 10 Jump Squats
- 10 Long Arm Crunches
- 6 Knee to Elbow Crunches
- 10 Jump Squats
- 10 Knee Crunches
- 6 Flutter Kicks
Workout #3:
Set a Timer for: Level 1 = 3 Minutes Level 2 = 5 Minutes Leve 3 = 7 Minutes
- 10 Lunges
- 10 Squats
- 10 Mountain Climbers (Each Leg)
- 5 Pushups
- 10 Knee-to-Elbow crunches (Each Side)
Healthy Breakfast Option
Peanut Butter Banana Smoothie
Ingredients:
- 3/4 cup unsweetened almond milk
- 1 large banana cut into chunks and frozen
- 2 tablespoons creamy peanut butter
- 1/2 cup nonfat plain Greek yogurt
- 1/4 teaspoon ground cinnamon
- Ice optional
- Optional mix-ins: 1/2 scoop protein powder (vanilla or chocolate) 1 tablespoon flaxseed meal, 1 tablespoon chia seeds
Instructions
- Place all of the ingredients in a blender in the order listed: almond milk, banana, peanut butter, Greek yogurt, cinnamon, and any extra mix-ins.
- Blend until smooth. If you’d like the smoothie thicker, add a few ice cubes and blend again. Pour and enjoy!
Healthy Lunch Option
Baked BBQ Chicken (Meal Prep)
Ingredients:
- 1 lb boneless, skinless chicken breasts
- 1/2 cup BBQ sauce
- Salt, Pepper another other seasonings to taste
Roasted potatoes
- 4 cups baby potatoes, sliced in half
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp paprika
- 1 tsp garlic powder
- 3/4 tsp salt
- 1 pinch pepper
Instructions:
- Preheat oven to 450 F. If serving alongside chicken, mix all ingredients under potato heading together in a small baking dish then bake for 45 minutes.
- Add chicken to another small baking dish. Drizzle with a bit of olive oil and season with salt and pepper. Bake for 20-25 minutes depending on the size of your breasts.
- Remove chicken from the oven and let rest for 5 minutes before cutting up into bite-sized pieces and tossing with BBQ sauce.
- Serve in meal prep bowls alongside potatoes. Bowls will last in the fridge up to 5 days.
Healthy Dinner Option
Chicken & Chorizo Jambalaya
Ingredients:
- 1 tbsp olive oil
- 2 chicken breasts, chopped
- 1 onion, diced
- 1 red pepper, thinly sliced
- 2 garlic cloves, crushed
- 75g chorizo, sliced
- 1 tbsp Cajun seasoning
- 250g long grain rice
- 400g can plum tomato
- 350ml chicken stock
Instructions:
- Heat 1 tbsp olive oil in a large frying pan with a lid and brown 2 chopped chicken breasts for 5-8 mins until golden.
- Remove and set aside. Tip in the 1 diced onion and cook for 3-4 mins until soft.
- Add 1 thinly sliced red pepper, 2 crushed garlic cloves, 75g sliced chorizo and 1 tbsp Cajun seasoning, and cook for 5 mins more.
Stir the chicken back in with 250g long grain rice, add the 400g can of tomatoes and 350ml chicken stock. Cover and simmer for 20-25 mins until the