All in ONE meals, snacks and a workout

All in ONE

It’s our Sunday all in ONE. Many of us want a break on Sunday’s to kick back and relax before we jump back into work. We’re making it easy for you today by including your 5 juicy treats and 1 workout in this blog.

Let’s get started…

Breakfast

3-4 egg whites scrambled with 1/3 cup of cooked asparagus, topped with a tablespoon of low-fat feta cheese.

Mid-morning snack:

½ cup of low fat cottage cheese with 1/3 cup of chopped celery.

Lunch:

Chicken Salad…4 oz of grilled chicken breast, ½ cups of raw spinach, 1 tablespoon of almond slices, 3 large strawberries diced, 1 tablespoon of low-fat feta cheese.

Mid-afternoon snack:

Whey protein shake

Dinner:

4-6 oz BBQ Grilled pork chop served ¼ cup of sugar free apple sauce and fresh steamed broccoli

Workout

Warm-up for 5 minutes on bike, treadmill, elliptical or stair master machine. Beginners go through all 6 circuits one time, with no more than a 60 sec rest in between exercises. Intermediate and Advanced exercisers go through all 6 circuits one time and repeat one to two more times all the way through, depending on your fitness level.

Circuit 1

10 Push-ups

10 one legged squats, with or without light dumbbells

30-60 seconds of jumping jax

Circuit 2

10 Crunches

10 lunges with lateral raises (10 total)

30-60 seconds of jumping jax

Circuit 3

10 Chest press, using light to medium dumbbells

30-60 seconds of jumping jax

30-60 seconds in plank or bridge

Circuit 4

30-60 seconds of jumping jax

10 Tricep over head extension

10 Crunches

Circuit 5

10 Bicep curls using light to medium dumbbells

10 Reverse crunches

30-60 seconds of jumping jax

Circuit 6

10 Diamond push-ups

30-60 seconds of jumping jax

10 Crunches

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DISCLAIMER: The information is not intended to replace medical advice. Before beginning this or any nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.

All rights reserved. No All parts of this material may be reproduced, redistributed, taught, stored in retrieval system or transmitted in any form or by any means electronic, photocopying, or otherwise without the prior written permission from redtangerine.

1. I the consumer I recognize that exercise requires physical exertion, which may be strenuous and may cause physical injury, and I am fully aware of the risks and hazards involved.

2. I understand that it is my responsibility to consult with a physician prior to
performing any exercises or workouts. I represent and warrant that I am physically fit and I have no medical condition that would prevent me from doing this workout.

3. In consideration of this workout provided by redtangerine I agree to assume full responsibility for any risks, injuries or damages, known or unknown, which might incur as a result of this workout.

4. I knowingly, voluntarily and expressly waive any claim I may have against redtangerine and or its owner, employees, contractors and subcontractors for injury or damages that I may sustain as a result of participating in the program.

5. I, my heirs or legal representatives forever release, waive, discharge and
covenant not to sue redtangerine and or its owner, employees, contractors or subcontractors for any injury or death caused by negligence or other acts.

If you feel sick, dizzy or faint at any point during this workout, it’s important that you stop working out.

It’s important to warm up before doing any exercise or workout and stretching after you’ve completed your workout.