Workouts & Meals for Thursday May 9th 2024

Workouts & Meals for Thursday May 9th 2024

Posted on May 9, 2024

Workout #1:

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

• 20 Crunch Kicks
• 20 Flutter Kicks
• 20 Scissors
• 20 Leg Raises
• 20 Raised Leg Circles
• 20-count Leg Raise

Workout #2:

Level 1= 4 Sets     Level 2= 5 Sets     Level 3= 7 Sets

• 10 Jumping Jacks
• 10 Butterfly Crunches
• 10 Russian Twists
• 10 Jumping Jacks
• 10 Flutter Kicks
• 10 V-Wipers
• 10 Jumping Jacks
• 10 Knee-to-Elbow Crunches
• 10 Half Wipers

Workout #3:

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

• 10 Lunges
• 10 Jumping Lunges
• 10 Squats
• 10 Shoulder Taps
• 10 Slow Climbers
• 10 Push-ups
• 10 Up and Down Planks

Healthy Meal Option

Chocolate Powerhouse Smoothie:

Ingredients:

• 1 cup Coconut Milk
• 1 scoop Chocolate Protein Powder
• 1/2 cup Blueberries
• 1 cup Spinach
• 1 Banana
• 1 Tablespoon Almond Butter
• Ice

Instructions:

1. Blend all ingredients Together

Healthy Meal Option

Chocolate, Peanut Butter, and Banana Shake

Ingredients:

• 12 oz water, milk, or yogurt
• 2 scoops chocolate flavored protein powder
• 1 banana
• 1 cup of spinach
• 2 tbsp of natural peanut butter
• 1 tbsp cacao nibs or dark cocoa powder

Instructions:

1. Blend all ingredients together.

Healthy Meal Options

Lemon-Herb Rice Salad

Ingredients:

• 2 lemons
• Kosher salt and freshly ground pepper
• 1/2 medium red onion, thinly sliced
• 1 medium carrot, shredded
• 1/4 cup vegetable oil
• 2 cups long-grain white rice
• 2 tablespoons rice wine vinegar
• 2 teaspoons packed light brown sugar
• 1 Kirby cucumber, seeded and diced
• 1/2 cup chopped salted roasted peanuts
• 1/2 cup fresh cilantro, roughly chopped
• 1/2 cup fresh mint, roughly chopped
• 1/2 cup fresh basil, roughly chopped
• 1 bunch watercress, tough stems removed, leaves torn

Instructions:

1. Remove 2 wide strips zest from 1 lemon with a vegetable peeler. Combine 1 strip zest with the vegetable oil in a small saucepan over medium heat and cook until the edges of the zest turn slightly golden, about 5 minutes. Let the lemon oil cool.
2. Meanwhile, cook the rice as the label directs, adding the remaining strip lemon zest to the water. Transfer the rice to a large bowl, discarding the zest, and fluff with a fork. Let cool to room temperature.
3. Meanwhile, make the dressing: Juice both lemons into a medium bowl. Add the vinegar, brown sugar, 1 1/4 teaspoons salt and 1/2 teaspoon pepper and whisk until the sugar dissolves. Discard the zest from the lemon oil, then whisk the oil into the dressing. Add the onion slices and let marinate 15 minutes.
4. Add the carrot, cucumber, peanuts, cilantro, mint, basil and watercress to the bowl with the rice. Add the dressing mixture and gently toss.