Day 21 – 5 Small Meals + Lean Mean 2013 + Warrior Workout #30DayCC
About 70% of people looking to live healthy lifestyles or change their physical appearance struggle with the nutrition aspect!
Part 1 | 5 Small Meals
- Eat: 5-6 small, snack-sized clean meals throughout the day
- Drink: Only water (SmartWater), green tea, or coffee (black)
Below is a sample of one of my daily Mr. Shut Up and Train meal plans..
5 Small Meals:
1. Breakfast: Oatmeal and Egg whites (start your day with a complex carb and a lean protein source)
2. Snack: Greek Yogurt w/ Flax
3. Lunch: Grilled Chicken Pita with a Side Salad
4. Snack: Protein Shake and Green Apple
5. Dinner: Salmon, Broccoli and Brown Rice
Late Night Snack: Cottage Cheese w/ some cinnamon sprinkled on
Part 2 | Lean Mean 2013 Workout
I only have you for one more day, so on the physical challenge we’re going hard today!!
Begin your workout with a 10-Minute Warmup jog.
Do 2-3 Rounds and Push yourself!! (modify your workout if needed..)
1) Squat High-Knees (20)
2) Crawl Down Pushup, into a Powerjack (13)
3) 3) Superman (20)
4) Bird Dog Rotate (13 per side)
5) Dumbbell Get-Ups (20 total, 10 per side)
6) Dumbbell Toe Tap, with a Power T (13 per side)
Ok start from #1, we’re doing 2-3 Rounds and Push yourself!! (modify your workout if needed..)
Good job!! Now let’s knock out the Warrior Workout
Part 3 | Warrior Workout
Perform the following set of exercises for 60 seconds each with 30 seconds of rest in-between.
1) Jump Rope
2) Body Weight Squats
3) Opposite Hand/Opposite Leg Lifts out of Pushup Position
4) Plank Walk-Ups
5) Hip Taps
6) T-push Ups (if you don’t have a dumbbell, perform with no weight)
7) Reverse Burpee Crawl
Today’s workout was intense, be proud of yourself if you finished!!
