Day 4 of 21 Day Challenge: Guilt-Free Baking

Now that my cupboards and fridge are full, it’s time to empty them out again by having a full day devoted to guilt-free baking. AND since today’s workout is focused on the core, I thought it would be fitting that I help my core with nummy gluten-free goodies as well. Abs are made in the kitchen after all. What I will be making today: -       Cookie dough bites (with almonds instead of cashews) -       Kale chips -       Oatmeal banana morning muffins Everything turned out really well, even the kale chips, which I was a bit nervous about. (#skinnyrecipes blog posts of all of the above to come) WORKOUT: Video used: Equipment needed: Click here to get your Hiit bar Click here to get your equalizer Click here to get your sandbag Click here to get your kettle sandbells And check out the Challenge Guide and Burnout Workouts here  

Workout breakdown:

 14 exercises

30 seconds work – 10 seconds rest

*skip/high knee*

1)   Single arm chest press + reverse curl

*skip/high knee*

2)   Left side cross over jack knife

*skip/high knee*

3)   Right side cross over jack knife

*skip/high knee*

4)   High-low abs + push-up

*skip/high knee*

5)   V sit + lift knees x5 + bike legs x10

*skip/high knee*

6)   Row + push-up x2 + burpee press

*skip/high knee*

7)   L+R alternate cross shoulder press to knee

*skip/high knee*

8)   Knee tucks + V

*skip/high knee*

9)   L+R alternate box knee lift + twist weight

*skip/high knee*

10) L+R alternate bench v-lift x5 + V touch toe x5

*skip/high knee*

11) Sandbag swing

*skip/high knee*

12) Left arm + leg row x5 + leg shoulder press x5

*skip/high knee*

13) Right arm + leg row x5 + leg shoulder press x5

*skip/high knee*

14) Mountain climbers x10 + crab toe touch

*skip/high knee*

Modifications:

• I used the backs of two chairs instead of an equalizer, although I found them a bit hard to grip, so maybe taping them up or having a cloth on hand would be good.
• Used free weights instead of kettle sandbells
• For the balancing exercises, I am generally pretty good at balancing from yoga, but my left side is much more wobbly, engaging the core fully helps a lot, but also moving your floating leg in rhythm with your arm helps, even if it's just bending your knee and moving it back and forth, whatever it takes to not drop that foot to the floor.

  FOOD: For breakfast I had the Orange Coconut Cream Smoothie, recipe found in the Catching Fire Guide. My lunch was salad with toasted chickpeas, and tea. For dinner I had a simple vegetable stir-fry with chickpeas on brown rice. For the sauce I had a thai peanut sauce, and some chopped peanuts sprinkled on top. Snacks: Celery with organic crunchy peanut butter Kale chips   THOUGHTS:

• I find that it is so much easier to motivate myself to work out if my house is FREEZING in the morning.
• I don’t know if it was the baking or the workout but I am sleeeepy. Definitely going to bed early tonight.
• Today was gluten and wheat free! Wooo!