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30 Day Challenge - Day 18: An Awesome Workout & a Quinoa Recipe

February 08, 2014 2 min read

Today my neck was feeling a bit better, so I did 4 rounds of Day 18 followed by 16 min of 10/20 skipping.  While looking though old photos today, I remembered that pre-baby I followed each workout with at LEAST 12 min of tabata skipping.  I'll be doing my best to make that my standard again. My abs were burning a bit from the plank knee tucks by the end of this workout!  I have a dipstation, but chose to do everything off of a bench in my backyard instead.  If you are a complete beginner, try a bench or chair, but if that is too hard, do the exercises off the ground.  That will still be a tough workout! After this routine, I was hungry, and found my fridge looking a bit empty and sad.  I took out some leftover quinoa, 1 zucchini, an egg, shredded carrot, 1/4 onion & whipped up something like vegetable fried rice.  It was good, and only took 5 minutes!  The recipe is below the workout breakdown. DAY 18 Equipment Timer Dip Station (Optional.  I used a bench instead of my dipstation.  If it's too hard to used a bench or chair, then do the exercises off the ground) Workout Breakdown Set your timer for 18 rounds of 10 seconds rest & 30 seconds work 3 rounds of 6 exercises = 12 min I did a 4th round, so I set my timer for 10/30 x 24 1) 1 Leg Elevated Lunge - Left Leg 13-17-16-15 2) Plank Knee Tuck 24-28-26-26 3) 1 Leg Elevated Lunge - Right Leg 15-15-15-15 4) Tricep Dips 15-16-14-15 5) Mountain climbers 72-70-63-60 5) Hip Thrusts 13-15-14-17 Followed with 4 tabata jump rope sets for a total of 16 min jump rope (tabata = 8 rounds 10 rest/20 work, =4min) Vegetable "Fried" Quinoa 1 egg, scrambled 1/2 cup cooked quinoa (a great use if you made extra quinoa for quinoa & turkey stuffed peppers) 1 zucchini, diced 2 pinches of shredded carrots (about 1/3 cup) 1/4 small onion, diced 1 tsp oil of choice to taste: garlic powder (not garlic salt), dried ginger, & low sodium tamari 1. Scramble the egg & set it aside. 2. Saute the vegetables in the oil.  Once they are crisp-tender, add the quinoa. 3. Add the garlic powder, dried ginger, & tamari to taste.  Mix in the scrambled egg. Enjoy! Jessica

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