Yesterday in between my AM Physics class and PM Math class, I completed my first stair circuit. I got the work out from May 2012 Oxygen Magazine. I did one complete circuit on the top 55 steps. I was breathing very hard, and I felt the burn. The total workout was about 40 minutes, including the 1 mile run uphill to get there the shortcut way, and 1 mile run it took to get home (downhill).
After my PM class, I went to the pool and did a 40 minutes of swimming circuit, made up by me!
Swim Circuit
Warm Up!
100m breast stroke, 50m backstroke, & 50m freestyle
Circuit Time!
100m freestyle swim
Get out of the pool, and on a towel or blanket do 20 Push ups, 25 Crunches, 20 Seated bicycles, 25 Toe touches, 25 Flutter kicks, 50 Russian twists, Plank 30 seconds.
1 minute break
Do this circuit 5X
Cool down!
50m freestyle, 50m backstroke, 100m breast stroke
Total Time: ~45 minutes
Total Distance Swam: 900 meters, which is a little over 1/2 mile
Today..
Early this morning I took the normal route to the stairs, which is a 1.5 mile run from my house, so total of 3 miles there and back!
I'm now addicted to the stairs workout and its only day 2! I completed all 120 stairs through 1 complete circuit. It was hard, but doable and I could tell this was a great high intensity workout for me that was completely FREE! Combined with the 3 mile run and the 30-40 minute stair circuit, I would say I am definitely getting in a solid workout.
I'll post what the stair circuit includes later tonight!
Post Workout Mini Shake directly after my workout:
1 Cup Unsweetened Vanilla Almond Milk
1 Tsp Powdered Greens
1 Tbsp Vanilla Protein Powder
Combine ingredients into a shaker cup, and shake until fully combined. Enjoy!
Breakfast Time!
For breakfast, I made an egg white frittata (1 large egg, 2 egg whites) with 1 large kale leaf chopped and vein removed, 1/4 cup chopped onion, 1/4 cup chopped zucchini and 1/2 cup cooked ground turkey breast. I topped it with 1/2 teaspoon red pepper flakes, 1/4 of a mashed avocado and 1 tablespoon chopped fresh green onions.
As a side to my frittata, I cut up half of a pear and half of a banana with 2 tablespoons raw crunchy almond butter.
It was such a beautiful morning I enjoyed breakfast on my back patio with 1 cup of Unsweetened Coconut Milk.
All around, I would say this was a successful breakfast! It is high in protein, low in fat with vegetables, fruit, and healthy fats from the avocado and almond butter.
