Workouts and Meals for Monday April 8th 2024
Posted on April 8, 2024
Workout #1:
Level 1 = 3 Sets Level 2 = 5 Sets Level 3 = 7 Sets
- 4 Push-ups
- 4 Squats
- 10 Push-ups
- 10 Squats
- 4 Push-ups
- 4 Squats
- 10 Push-ups
- 10 Squats
Workout #2:
20 Seconds Each Exercise
- Knee-to-Elbows
- Flutter Kicks
- Scissors
- Hundreds
- Reverse Crunches
- Sitting Twists
Workout #3:
Use the weights that you can just do this Routine with.
3 Sets Each Exercise, 30 Seconds Rest in Between Sets.
- 10 Alternating Hammer Curls
- 10 Alternation Bicep Curls
- 10 Kickbacks
- 10 Lateral Raises
- 10 Dumbbell Shrugs
- 10 Front Raises
Healthy Breakfast Option
Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
Active Time: 25 mins / Total Time: 30 mins / Servings: 6
Ingredients:
- 12 large eggs
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 2 teaspoons extra-virgin olive oil
- 1 tablespoon finely chopped seeded serrano pepper
- ½ teaspoon paprika
- 2 cups baby spinach
- 6 (8 inch) whole-wheat tortillas
- ½ cup shredded pepper Jack cheese
Instructions:
- Whisk eggs, salt and pepper in a large bowl.
- Heat oil in a large nonstick pan over medium-low heat. Add serrano and paprika; cook, stirring frequently, until fragrant, 1 to 2 minutes. Add spinach; cook, stirring occasionally, until wilted, 1 to 2 minutes. Pour in the eggs and cook, stirring occasionally, until the eggs are mostly set, about 5 minutes,
- To assemble burritos, place each tortilla on a sheet of foil. Add ½ cup scrambled eggs to the bottom half of the tortilla, then divide cheese evenly (about 1 tablespoon + 1 teaspoon per burrito). Roll snugly, tucking in the ends as you go. Wrap tightly in the foil and freeze for up to 3 months.
- To reheat, unwrap a burrito and transfer to a microwave-safe plate. Cover with a paper towel and microwave on Medium (or 50% or Defrost) for 1 to 2 minutes. Microwave on High until heated through, about 2 minutes. (Alternatively, bake foil-wrapped burritos at 375°F until heated through, about 25 minutes.)
To make ahead
Freeze for up to 3 months.
Healthy Lunch Option
Low Carb Cheesy Chicken and Rice Meal Prep
Ingredients:
- ½ head cauliflower
- 2 tablespoons olive oil
- salt and pepper
- 1 crown broccoli (roughly 4 cups of bite-sized pieces)
- 1 cup shredded cheese (I used mozzarella)
Chicken
- 1 lb boneless skinless chicken breasts (cut into bite-sized pieces)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon pepper
Instructions:
- Make cauliflower rice: cut cauliflower into even-sized pieces. Pulse in a food processor 10-15 times or until it is broken down into uniform cauliflower rice. You can use a box grater if you’d prefer for this step!
- Add 1 tablespoon olive oil to a non-stick pan and heat over medium heat. Add the cauliflower rice and cook for 5 or so minutes, until slightly softened. Season with salt and pepper. Divide between four 2 cup capacity storage containers.
- Add another 1 tablespoon of olive oil to the pan. Add the broccoli and cook for 5-7 minutes, until slightly softened. Add the cooked broccoli to the storage containers with the cauliflower rice.
- Chicken: Toss the chicken with olive oil, onion powder, garlic powder, salt and pepper.
- Cook in the non-stick pan over medium heat until cooked through; 5-7 minutes. Add the cooked chicken to the storage containers with the cauliflower rice and broccoli.
- Divide shredded cheese between the four storage containers.
Storage
Store in the fridge for up to 4 days.
To Serve
Heat in a microwave until steaming hot. Stir it up and enjoy.
Healthy Dinner Option
Cuban Mojo Chicken
PREP TIME 10minutes mins / COOK TIME 15minutes mins
MARINATING TIME 1hour hr / TOTAL TIME 1hour hr 25minutes mins
Ingredients:
Mojo Marinade
- 6 cloves garlic peeled
- 1 medium shallot roughly chopped
- 1 teaspoon kosher salt
- 1 lime zested (approx. 2 teaspoons grated lime zest)
- 1½ teaspoons ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon freshly ground black pepper
- ½ cup Orange Juice
- ⅓ cup freshly squeezed lime juice
- ⅓ cup extra virgin olive oil
- 3 pounds boneless, skinless chicken thighs
Instructions:
- In a high-powered blender, combine all the marinade ingredients and blend until smooth. Pour ⅓ cup of marinade into a small bowl and reserve it for the dipping sauce.
- Add the chicken to the remaining marinade. Marinate in the fridge for at least an hour and up to a day.
- Prepare a grill for medium high heat, and lightly oil the grill grates. Place the chicken on the grates. Let the chicken char for 30-60 seconds and then immediately decrease the heat to medium low. Grill the chicken for approximately 10-15 minutes (or until the internal temperature reaches at least 165°F for thighs and 150°F to 155°F for breasts), turning every 5-7 minutes.
- Transfer the reserved sauce to a non-stick skillet and reduce over medium high heat for 3-5 minutes until thickened. Drizzle over the grilled chicken and serve with side of your choice.