Exercise #63 – Plank On It (AMRAP)


Difficulty Level: All
Workout Type: AMRAP
Duration: 10 Minutes

The Plank On It exercise will get you sweatin in no time, you can bank on it!  Today’s workout consist of some sissy weights, so grab your dumb bells and lets go!   Some of the combination moves might be difficult for some so if you are a total beginner you may just want to grab 2 lb dumbbells or nothing at all.  Like any exercises, be very careful and watch your form.

What you’ll need:

  • Heart Rate Monitor
  • Dumb bells (Weight should be light not too heavy)
  • Your body
  • Count Down watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

The following sets of 5 exercises are considered 1 round.  So set your Count Down Timer to 10 minutes and go through the following 5 sets of exercise as many rounds as you can.  Many of them consist of Planking position so goes the name of the exercise today.

  1. 1-Superman, 1-Pushup, 1-UpRight Row (10 reps)
  2. 1-Situps Arnold Press, 1- Half Situp/Bi Curls, 1-Half Situp/Scissor (10 Reps)
  3. 2-Plank Hold/Alternate Arm Leg Raise, 10-Mtn Climbers, 1-Pushup Burpee (10 Reps)
  4. 3-Sissy Squats, 3-Plank Pushbacks (10 Reps)
  5. DiveBombers (10 Reps)

How many?: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction and Real Time coming soon!

Exercise #62 – Get hot warmup drills


Difficulty Level: All
Workout Type: Time Challenge
Duration: Up to your effort!

This exercise is body weight exercise.   Try this exercise 3-4 times a week and try to beat your time!

What you’ll need:

  • Heart Rate Monitor
  • Your body
  • Timer
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

Perform the following 5 exercises list it as fast as you can without breaking your form.  You will need to go do 3 Rounds.

  1. 8-Squat, Side Kicks
  2. 4-Commando Push ups / 4-Mountain Jumpers
  3. 4-Knee hug butterfly Sit-ups / 4-Pushups
  4. 4-Dive Bombers / 4-Side Jumpers
  5. 4-Knee Tuck Burpees (Go clean!)

How many?: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction and Real Time coming soon!

Exercise #61 – Samurai Rap (AMRAP)


Difficulty Level: All
Workout Type: AMRAP
Duration: 10 Minutes

Brand spanking new AMRAP exercise which consist of just your own body weight.  This one has some new moves so be careful, you will need to do the forms correctly to avoid risk of injuries since these exercises are pretty advanced.

What you’ll need:

  • Heart Rate Monitor
  • Your body
  • Count Down watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

Go through the following 5 exercise as many rounds as you can.  Today’s exercise is a single combination exercise.

  1. 3-SideLunge, 1 Squat (8 reps)
  2. 1-Knee hugs, 1 butterfly situps, 3- Pushups (5 Reps)
  3. 6 Knee Highs, 3 push backs (5 reps)
  4. 3-Situps Scissors, 2-Crab alt Toe Touches (5 Reps)
  5. 3-Samurai Knee, Burpees (8 Reps)

How many?: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction and Real Time coming soon!

Exercise #60 – Burn that Fat! (AMRAP)


Difficulty Level: All
Workout Type: AMRAP
Duration: 15 Minutes

Brand spanking new AMRAP exercise which consist of just your own body weight.  This one is killer so really push yourself!

What you’ll need:

  • Heart Rate Monitor
  • Your body
  • Count Down watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

Go through the following 5 exercise as many rounds as you can.  Today’s exercise is a single combination exercise.

  1. Jump Switch Lunges 8 reps (4 each leg)
  2. Commando Push ups 8 Reps (4 each side alternating)
  3. Dive Bombers 3 Reps Continuouse
  4. Knee Tuck Burpees 3 Reps (Go clean!)
  5. Situp Scissors 10 Reps

How many?: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction and Real Time coming soon!

Yuli’s low calorie lasagna


This recipe serves 5.

Direction

  1. Chop onions, carrots, Kale and Basil to small sizes.
  2. In a large skillet, cook the onions, carrots until golden brown, then add Ground Turkey to the mixture.
  3. Once the Turkey ground is fully cooked, add in the basil and kale and add in about a cup of the Tomato sauce and let it cook down.  Optional: Worcester sauce and ketchup about a table spoon.  Let it cook down for about 30 minute or an hour.
  4. In a bowl, mix the 2 egg whites and ricotta cheese (half a cup) and let it sit.
  5. In a small pan, boil some water, and cook the wonton skins (for only about 10 – 15 seconds and its easier doing few skins at a time as they become sticky.  Using a sieve, remove the cooked wonton from the boiling water and put in a cold water to stop the cooking process.  Repeat for all 12 skins.  Then lay them on a parchment (wax) paper.
  6.  In a baking pan, spray with non stick spray and layer the meat mix on the bottom, then ad a layer of the Ricotta cheese layer and top with 3 cheese mixture, then layer with 6 wonton skins and layer the meat, cheese top with 3 cheese mixture and last layer of the 6 wonton skins.  On top of the wonton skins, sprinkle the rest of the 3 cheese mixture.
  7. Bake at 375 for about 20 minutes

 

Nutrition Fact on Ingredients used.

Ingredients Calories Carbs Fat Protein Sodium Sugar
Shady Brook Farms With Potassium – Lean Ground Turkey 93/7, 4 oz. 160 0 8 22 85 0
Onions – Raw, 1 cup, chopped 67 16 0 1 5 7
Spices – Basil, fresh, 2 tbsp 1 0 0 0 0 0
Hannaford – Fat Free Ricotta Cheese, 1/2 cup 90 10 0 12 150 8
Stella – 3 Cheese Italian (Parmesan Asiago & Romano) Rls, 1 container (1 3/10 cups ea.) 500 10 35 40 2,050 5
Generic – 1 Medium Egg White , 2 egg, yolk removed 30 0 0 6 100 0
Nasoya – Wonton Wrappers, 12 wrapper 240 47 2 9 555 2
Carrots – Raw, 1 cup, chopped 52 12 0 1 88 6
Olivia’s Organic – Cooking Greens Baby Kale, 3 cups 60 3 0 5 53 0

Total Serving of 5

Per Serving

 1200

240

 9820  459  9619  3086617

 28

6

 

 

 

Somen Noodle Salad


Every summer, I want salad and cold noodles.  So here is my Somen Noodle Salad that I make on regular basis.  This is so yummy!  Its very light and very satisfying and I love this for lunch or dinner.  This is one of my daughter’s favorite next to Okonomiyaki!

This recipe makes 2 servings and its very filling and low calorie even though there is pasta.  Somen is thin Japanese pasta that you would normally slurp away in a traditional Somen Dashi Sauce but I am incorporating it into my salad so that you can have your pasta and eat it too :)

I love this and I hope you will give it a try.

IMG_0678

Here are the ingredients:

  • Somen Noodle (1 bunch)
  • Broccoli 2 cups
  • Tomato – 1 whole
  • Romain Lettuce, 5 leaves (approx)
  • Basil leaves 5 approx or more
  • Green Onion (1 stalk)
  • 5 Egg whites
  • 1 whole Egg
  • Ginger
  • Ponzu
  • Hot Chili Oil Seasoning
  • Seasame Oil

Direction:

  1. Steam the Broccoli or boil it in water for a minute (a little longer than blanching but you should take the broccoli out very quickly with a Sieve and run some cold water to stop the cooking process and keep the broccoli in a cold water.
  2. Keep the water you were boiling the broccoli in to cook your Somen Noodles.  This noodle is very thin and should not take very long to cook at all.  Follow instruction in accordance to your Somen package, and immediately take it out of boiling water and run the cold water over it and let it soak in Ice Cold water.
  3. Take 5 Egg whites and 1 whole egg and beat them in a bowl with some salt (or Garlic salt), chop up 1 stalk of green onion and mix into the Egg batch (save the rest of the stalk of green onions)
  4. In a hot oiled pan, drop a thin layer of egg mixture into the hot pan and make a Egg crepe.  You should get about 5-6 Egg crepes out of this batch (depending on the pan size, large pan may make 3-4).  Allow the Egg Crepes to cool off a bit, then stack the crepes and roll them up.  Once they are all rolled up, cut thin slices so they become long stringy pieces like the noodles.  Set that to the side in a bowel.
  5. Take the 5-6 Roman lettuce leaves and stack them up, then roll them vertically so that you can make a similar cuts you did for the eggs.  The romain lettuce will also take shape of a noodle form.
  6. Chop the rest of the green onions, chop the tomatoes, and steamed or boiled broccoli, lettuce, green onions, Basil leaves, into bite size
  7. In a large bow, mix green onions, tomatoes, broccoli, lettuce, green onions, Basil leaves, Somen noodles and Egg crepe.
  8. Make the Sauce:  Grade the Ginger Root and mix the graded ginger, soysauce, ponzu, sesame oil, and hot chili oil in a small bowl.
  9. Mix well and pour it over the salad and mix the salad well.  If you need more sauce you can just add additional ponzu or you can squeeze a fresh lemon or lime to avoid additional sodium.

Enjoy!!

 

Nutritional Information on for this Recipe (Serves 2):

Ingredients Calories Carbs Fat Protein Sodium Sugar
Japanfood – Tomoshiraga Somen Oriental Style Noodles, 2 oz 190 41 1 5 770 0
Brocoli – Steamed Brocoli, 2 Cup 68 13 1 8 98 5
Tomato – on the Vine, 1 whole (4.5 ounces) 126 grams 35 0 0 1 6 5
Generic – Romain Lettuce 1 Leaf, 5 leaf 25 5 0 0 10 0
Spices – Basil, fresh, 5 leaves 1 0 0 0 0 0
Herbs – Green Onion, Raw, 1 container (8 stalk (15g) ea.) 40 9 0 2 16 3
Eggs – Scrambled (whole egg), 1 large 101 1 7 7 171 1
Egg Whites – Scrambled, 4 large Egg (33g) 96 1 0 22 320 1
Ginger root – Raw, 1 tsp 2 0 0 0 0 0
Kikkoman – Ponzu, 2 tbsp 20 4 0 2 800 4
Soy sauce, 1 tbsp 8 1 0 1 902 0
Dynasty – Hot Chili Oil Seasoning, 0.25 tsp (5g) 10 0 1 0 0 0
Sesame Oil – 100% Pure, 0.75 Tb 98 0 11 0 0 0
 Total  694  75  21  48  3103  19

 

Per Serving: 347 38 11 24 1552 10

 

Exercise #59 – 100 Rep Burn


Difficulty Level: All
Workout Type: Time Challenge
Duration: Its up to you

Exercise #100 is a Time challenge and its all body weight exercise but these moves are complex and maybe highly advanced but you can suggest a level for each exercise based on your fitness level.  L1- is Level 1 and is for beginners, L2 is for intermediate and L3 is for advanced.  You can pick L1 ,L2 and/or L3 for any of the exercises that deems to difficult or easy for you.

What you’ll need:

  • Heart Rate Monitor
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

All of the exercises below, you will need to run 10 reps.  That is 10 reps total so if there is alternating sides, you will end up doing 5 on each side so it totals 10 reps.  Trust me, its tough enough to do 10!

Level 1 – Beginners

  1. 10 Reps – Knee Hug, Burpees (L1)
  2. 10 Reps – Squat (L1)
  3. 10 Reps – Push up (on knee or toes)  (L1)
  4. 10 Reps – Crunch up, Knee Hug (L1)
  5. 10 Reps – Squat, Front Kick (L1)
  6. 10 Reps – 5-Crab leg lift (L1)
  7. 10 Reps – Squat (L1)
  8. 10 Reps – Pushup-Pushback (On knee) (L1)
  9. 10 Reps – Commando, Standup (L1)
  10. 10 Reps – Reverse lunges (L1)

Level 2 – Intermediate

  1. 10 Reps – Single Toe Touch, Burpees (L2)
  2. 10 Reps – Squat, toe tap (L2)
  3. 10 Reps – Push up, Kick Through (L2)
  4. 10 Reps – Knee Hug, Ab Splitter (L2)
  5. 10 Reps – Squat, Jump Tuck, knee lift (L2)
  6. 10 Reps – 5-Crab leg lift, 2 sissy push ups (L2)
  7. 10 Reps – Squat Side Kicks (L2)
  8. 10 Reps – Dive Bomber, Pushback (L2)
  9. 10 Reps – Commando, Single knee (L2)
  10. 10 Reps – Reverse Lunge, Front Kick (L2)

Level 3 – Advanced

  1. 10 Reps – Toe Touch, Burpees (L3)
  2. 10 Reps – Squat, Knee Strike (L3)
  3. 10 Reps – Push up, Kick Through reach up (L3)
  4. 10 Reps – Knee Hug, Toe Touch, Ab Splitter (L3)
  5. 10 Reps – Squat, Jump Tuck, Front Kick (L3)
  6. 10 Reps – 5-Crab leg lift, 5 sissy push ups (L3)
  7. 10 Reps – Squat Side Kicks (L3)
  8. 10 Reps – Dive Bomber, Pushup-Pushback (L3)
  9. 10 Reps – Commando, Single Hop (L3)
  10. 10 Reps – Ninja, Front Kick (L3)

Time: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction video

 

Real time Video

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Thoughts on Workout

 

Exercise #58 – Commercial Break Exercise (AMRAP)


#58Difficulty Level: All
Workout Type: AMRAP
Duration: 5 Minutes

You’ve got to somehow pull up 5 minutes for today’s exercise!!  So during that commercial break on your favorite program, make room and start this workout.  This is ideal for those days where you just don’t have 15 or 20 minutes to exercise :)

What you’ll need:

  • Heart Rate Monitor
  • Your body
  • Count Down watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

Go through the following exercise as many rounds as you can.  Today’s exercise is a single combination exercise.

  1. Two Side to Side Squats, Burpees, 2.5 Situps, Stretch up and stretch down.

How many?: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction and Real Time video all in one!

http://youtu.be/fwtK8VEmCiM

Exercise #57 – Fall Workout Routine


57Difficulty Level: All
Workout Type: Maximum Rep
Duration: 12 minutes

Get your gears and lets get ready for the Holiday season!  Yes, its Fall which means Halloween candies, Thanksgiving feast and Christmas feast is just around the corner.  Before you know it, you will be with your Campaign and doing the count down!  So lets get ready to work hard!!

What you’ll need:

  • Heart Rate Monitor
  • Sandbag
  • Jump Rope
  • Ugi ball or medicine ball or Dumbbell or Kettleball, whatever you have
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through the following 4 exercises 3 times to complete 12 minutes of intense workout.  You don’t have to write down how many reps you were able to do as these are just drills.  If you wanted to count them and jot them down, its up to you.  Just worry about the form and do the best you you can!  Set your gymboss to 12 rounds of 10/50 or use my Free Online Interval Timer.   Strength and honor to you!

Free Online Interval Timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=34j28n2i95

Exercises

  1. High Knees with your Jump Rope
  2. Sandbag Squats, popping your hips forward as you come up.
  3. Woodchop to the left
  4. Woodchop to the right

Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction video

Real time Video

 

Exercise #56 – Kickit to the Grind


56Difficulty Level: All
Workout Type: Maximum Rep
Duration: 12 minutes

Ready to kick some butt?  Lets get it on, no fuss, no muss!  Just work hard!

What you’ll need:

  • Heart Rate Monitor
  • Heavybag (optional)
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through the following 4 exercises 3 times to complete 12 minutes of intense workout.  Strength and honor to you!

Free Online Interval Timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=34j28n2i95

Exercises

  1. Combo1: Roundhouse kick, Jab, Cross Hook (Switch and repeat)
  2. Combo2: Double Roundhouse Kick, Elbow, Elbow
  3. Crunch Hip Raises
  4. Combo3: Low Roundhouse, High Roundhouse
  5. Jump Roundhouse kick (Beginners can just do Power Roundhouse kick)
  6. Alternating Side Crunch with Hip Raises

Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

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Instruction video

Real time Video