Bodyweight 10 min HITT interval workout

 

Bodyweight 10 min hitt interval workout

1 min work, 10’s rest

One arm burpee

V ups

2 jump lunge, tuck jump

Plyo switch push ups

Star jacks burpee

Plank kick out touch toe

180degree jump squat

Spider pushup

Bicycle

8 wide hop squats, 8 wide push ups

Full 10 min Bodyweight hitt burn workout

60’s work 10’s rest x 3 sets


1. burpee side plank leg lift
2.spiderman pushup 1 leg down dog
3.jump squats
4.jump lunge burpee pushup
5.bear crawl pushup
6.butterfly situp
7.burpee superman hand relaese pushup
8.russian kick, kick under
9.iso squat up and down
10.plank knee in leg lift alt

Sweet Potato and Cauliflower lentil Pie

Clearly i have been on a cauliflower kick… This vegetable is so versatile its amazing and i am hooked.

This pie was so melt in your mouth good, nutritious and filling.  Its the perfect meal just to sit eat and watch a movie.

Sweet potato cauliflower lentil pie

Ingredients

2 medium sized sweet potato. Peeled and diced

1 Head of cauliflower

1 cup of green/brown lentils

1 bell pepper sliced

1 carrot chopped

2 cups of sliced mushrooms

earth balance butter

Nut Milk/Soy milk

1 onion, diced

2 garlic cloves, diced

 

Instructions

Start cooking lentils first as they take the longest.  Saute in olive oil onion and garlic until tender.  Add bell pepper, carrot and lentils and about 2-3 cups of water. Add salt and pepper to taste.  Leave to cook for about 30-40 minutes until lentils are cooked and liquid has reduced.

Put sweet potatoes to boil

Put cauliflower to steam.  I didnt boil the cauliflower as it retains water and I didnt want a wet mash.  When cauliflower and sweet potato are tender put in food processor add butter and milk according to your own desired consistency and taste.  Add salt and pepper to taste

Saute mushrooms in garlic and olive oil until cooked

sweet potato cauliflower lentil pie 1

sweet potato cauliflower lentil pie 2

 

Sweet potato cauliflower lentil pie finished

Now its time to just layer the dish:

potato cauliflower

lentils

mushrooms

potato cauliflower

Put in the oven to brown for about 20 min 350 degrees F

Total Body Sculpt & Tone Workout

This workout is a total body workout.  It will make you burn some serious calories.  I would suggest pairing this with 20 min cardio.

 

20 Reps Each Exercise.

x 3-5 sets

1. Side to Side Squats
2. 4 Mountain Climbers pushup
3. Hammer curl punch
4. Alt Rev Lunges with hands up
5. Quick Bent over row
6. Curtsy Lunge press R
7. Curtsy Lunge press L
8. Renegade row spider plank
9. Deadlift calf raise

 

Pumpkin Lentil Soup

pumpkin lentil soup

 

Yummy Yummy Yummy!!!! This soup is not only healthy but it is also so satisfying

Ingredients

1 cup of red lentils

1 cup of pumpkin cut into cubes

1 onion

2 garlic cloves chopped

1/2 tsp cumin

salt and pepper to taste

enough water to cover pot about 2-3 cups

 

Directions

Saute onion and garlic until tender

add rest of ingredients

Let simmer until pumkin and lentils are soft

You can either put mixture into  a blender or use an immersion blender which is what i did and wiz away.. Yes it is that easy.

Season to taste.

 

Cauliflower Rice

Cauliflower rice

 

Surprisingly this actually tasted really yummy.  I have to say I did have my doubts, it surprised me.

Its really easy only ingredient is cauliflower.

Directions

I chopped up the cauliflower into florets, put it in the food processor until it had a rice consistency.

I then cut up some onion and garlic and pan cooked the cauliflower the the onion and garlic for about 10 min.  And voila its ready.

 

NB Its rice so you can make this into a fried rice or anything that you want.

 

Asian Tofu

Asian tofu

Asian Tofu

Ingredients

1 Firm Block of Tofu( make sure to drain and dry the tofu)

1 Tbsp Hoisin Sauce

2 Tbsp Soy Sauce

2 Garlic cloves chopped

You can add some siracha for some spice

Spring onion to garnish

Directions

Mix All ingredients from Hoisin sauce to garlic

Cut tofu into squares and pan fry(I used coconut oil)

When done stir in the mixture and garnish with spring onion.

You can pair this with noodles or rice and vegetables.  To be honest I love it all by itself.

 

 

15min full bodyweight hitt workout

 

equipment used- resistance band and gymboss timer

www.bodylastics.com

www.gymboss.com

15 min full bodyweight hitt workout
interval 50/10
3-4 sets
5 min cardio before each set
1. jump squat
2. pushup tuck
3. 2 jump lunge kick up alt
4. pushups into v-pushup
5. prison sumo squat
6. dive bomber into down dog touch toe alt
7. resistance band pulldowns / use dumbbells and do bent over row
8. burpees
9. resistance band rev grip pulldowns/use dumbbells and do rev grip bent over row
10. knees in and frog ins