Workout Wednesday: 15 Minute Workout

Here is the workout that I completed yesterday...


 

5 minutes: Deadlift/Clean/Push Press

(medium weight)

 

5 minutes: Right Lunge/Squat/Left Lunge/Squat Jump

(medium weight)

 

5 minutes: Pull-up/Push-up/Squat Thrust

(bodyweight)

1 to 5 chain: rest when you need to and continue when ready.


Example

1 Deadlift/1 Clean/1 Push Press
2 Deadlifts/2 Cleans/2 Push Presses
3 Deadlifts/3 Cleans/3 Push Presses
-Muscles burning=stop and rest (let the clock continue).
Pick-up where you left off:
4 Deadlifts/4 Cleans/4 Push Presses
5 Deadlifts/5 Cleans/5 Push Presses
1 Round Complete. Start over at 1 and continue until 5 minutes is up.

 

 

Deadlift

 

    

 

 

 

Clean

 

    

Push Press

 

 

 

 

Right Lunge/Squat/Left Lunge/Squat Jump

 

                           

 

 

 

Pull-Up
 

 



 

 

Assisted Pull-Up

 

 

 

 

Push-Up

 

 

 

 

Squat Thrust

 

 

 







Healthy Chocolate Chip Cookies

I was trying to decide between these cookies and toll house cookies. I looked at the nutrition label on both and quickly chose the healthy ones. They are the lesser evil. The nutrition facts are for 1 cookie.

Toll House Cookies

4.5 grams fat

9 grams carbs

0.9 grams protein

Healthy Chocolate Chip Cookies

0.9 grams fat

8 grams carbs

3 grams protein

Ingredients

3 bananas

1/3 cup unsweetened applesauce

1.5 cups old fashioned oats

1 scoop vanilla whey protein powder

1/4 cup unsweetened vanilla almond milk

1 teaspoon vanilla

1 teaspoon cinnamon

Bake at 350 degrees F for 15 minutes.

Protein Waffles

 

 

Ingredients

 

1 scoop Gold Standard Whey French Vanilla Crème (vanilla flavored protein powder)

1 Large Egg

1 Egg White

1/2 teaspoon Baking Powder

1/4 cup Old Fashioned Oats

2 Tablespoons Unsweetened Vanilla Almond Milk

 

 

Directions

 

Mix all ingredients together and pour into waffle maker. Remove and enjoy when done!

 

*Makes 2 regular size waffles

 

Macros (for 2 waffles, no topping)

 

Fat 7.5 grams

Carbs 15.8 grams

Protein 36.7 grams