Workouts & Meals for Friday May 10th 2024

Workouts & Meals for Friday May 10th 2024

Posted on May 10, 2024

Workout #1:

Complete as a circuit. Repeat circuit 3-7 times depending on how difficult you want it to be. 1-2 minutes rest in between sets.

• 40 Jumping Jacks
• 30 Box Jumps
• 40 High Knees
• 40 Sec wall Sit
• 10 Push Ups
• 10 Low Squat Jumps
• 20 Bicycle Crunches
• 10 Mountain Climbers

Workout #2:

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

• 20 Leg Raises
• 5 Upward Downward Dog
• 10 Knee In Extensions
• 20 Side Leg Raises
• 10 Bicycle Crunches
• 10 Crunches

Workout #3:

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

• 10 Squats
• 5-sec Squat Hold
• 10 Side Lunges
• 10 Bicep Extensions
• 10 Arm Circles(Both Forward and Back)
• 10 Side Shoulder Taps
• 10 Side Leg Raises
• 10 Calf Raises

Healthy Meal Option

Creamy Chicken and Pea Carbonara Pasta

INGREDIENTS:

• 200g chickpea spirals pasta (see tip)
• 120g (3/4 cup) frozen peas
• 150g sugar snap peas, halved diagonally
• 2 teaspoons extra virgin olive oil
• 250g chicken breast fillet, thinly sliced
• 12 truss cherry tomatoes
• 3 garlic cloves, crushed
• 1/2 teaspoon chilli flakes
• 2 teaspoons finely grated lemon rind
• 1 egg
• 60ml (1/4 cup) Bulla Cooking Cream
• 2 1/2 tablespoons fresh lemon juice
• 25g (1/3 cup) finely grated parmesan

Instructions:

1. Cook pasta in a large saucepan of salted boiling water following packet directions or until al dente, adding the frozen peas and sugar snap peas for the last 2 minutes of cooking time. Reserve 60ml (1/4 cup) pasta cooking liquid. Drain pasta. Return to pan.
2. Meanwhile, heat the oil in a large non-stick frying pan over medium-high heat. Cook the chicken and tomatoes, turning, for 2-3 minutes or until the chicken is cooked through and tomatoes are softened slightly. Add the garlic, chilli flakes and lemon rind and cook, stirring, for 1 minute or until aromatic. Set aside.
3. Whisk the egg, cream, lemon juice and half the parmesan in a jug until combined.
4. Add the chicken mixture and egg mixture to the hot pasta. Quickly toss to coat in the sauce, adding a little reserved cooking liquid, if necessary. Serve pasta scattered with the remaining parmesan.

Healthy Meal Option

Avocado Egg Salad

Ingredients:

• 1 large avocado, peeled, pitted and finely diced
• 3 hard boiled eggs, roughly chopped
• 2 tbsp red onion, chopped
• 2 tbsp mayonnaise
• 1 tbsp chives, chopped
• 1 tbsp parsley, chopped
• 1 tsp lemon juice
• salt and pepper
• lettuce leaves, optional, for serving

Instructions:

1. Add all of the ingredients to a mixing bowl and stir to combine.
2. Eat the avocado egg salad plain, topped on your favorite bread or on lettuce leaves.

Healthy Meal Option

Sweet Potato Hash Browns

Ingredients:

• 1 medium sweet potato
• 1 shallot
• salt and pepper, to taste
• 2 tbsp avocado oil

Instructions:

1. Wash and peel the sweet potato. Use either a box grater or to grate the sweet potato.
2. Peel the shallot and finely dice it or grate it with the food processor. Stir together the grated sweet potato and shallot. Add salt and pepper to taste.
3. Heat avocado oil in skillet on medium heat. Grab a small handful of the sweet potato and place in the skillet. Gently push down with a spatula and cook for 2-3 minutes, or until the edges are crispy. Flip and cook an additional 2-3 minutes. Serve immediately.