HWS 11 - No Equipment Torch with 420 reps

I am so excited to try this workout!

I cannot until this afternoon, because I have homework that I need to do this morning, but I cannot wait to kill this workout by going as fast as I can.

I imagine that this workout will take at least 40 minutes, probably more to complete, but it will be so worth the results!

A few days later I finally did it and it took me 44:49. Can you beat my time?

HWS 10 - 40 Minute Cardio Shoulder Burning

Hand Release Push-Up

 Then push entire body off the ground

Weighted Side Plank Knee Up (hold a dumbbell with top hand)

Grasshoppers (jump feet from side to side as fast you can)

Push-Up Knee Tucks (do a push-up the bring left knee to left elbow then do a push-up and bring right knee to right elbow)

Elevated Lunge Jumps

Weighted V-Ups (I held onto a 15lb dumbbell instead of a med ball)

MountainClimbers

Sword Block Russian Twist (hold a dumbbell, pretend to block someone attacking you from the side as you rotate torso to one side)

Froggy Business

Frog Press

Tree Pose Burpees (with a tree pose push-up)

V-Ups

Pike Press

Vertical Leaps

HollowMan Bicycles (aka Bicycle Sit-Ups)

DiveBombers (flow chest and head close to ground and bring head up to sky)

James Bond Side Plank (pretend to point a gun)

 

Thick Crusted Paleo Pizza in a Cast-Iron Pan

Soft thick crusted pizza without the empty calories.

Yes, please!

Ingredients For Crust in short (1238 cal with 1 T garlic powder :

In a Cereal Bowl: 

1 and 1/2 cups of Almond Flour. 

1/4 teaspoon of baking soda 

1/4 teaspoon of salt  

1 Tablespoon Garlic Powder

In a Mini Bowl (combine and let soak for about 5-15minutes to thicken):

1 Tablespoon Chia Seed

3 Tablespoons Water 

In another Mini Bowl combine:

1 tablespoon of grapeseed oil 

1 large egg

Ingredients for Tomato Sauce in another mini bowl combine:

3-4 Tablespoons Organic Crushed Tomato

(Scant) 1 teaspoon Garlic Powder

(Scant) 1 teaspoon Onion Powder

Couple dashes of dried Chives

Toppings:

About 1/2 cup Vegan Cheese, shredded

Spread pizza dough in a seasoned cast-iron pan.

Put on tomato sauce and top with vegan cheese.

Bake @350 degrees for 40-60 minutes (depending on your oven)

This can easily be adjusted to your own likings, like real cheese, but that's not sticking with the Paleo diet.

Topping this pizza with ground turkey balls or ground chicken balls and spinach would pack in more healthful nutrients!

1/7 of pizza (as in picture) = 197.17 calories, 6.7g protein, 15.1g fat, 9g carb, 4g fibre, 0.29g sugar

OR 1/8 of pizza (as in picture) = 171.65 calories, 5.9g protein, 13.2g fat, 8.1g carb, 3.5g fibre, 0.25g sugar

NOTE: The entire recipe is about 1,373.2 calories, 47g protein, 105.8g fat, 65g carb, 28g fibre, 2g sugar

The secret to getting the thick crust that it is baked in a cast-iron pan. I have tried this recipe on a normal pizza p an and it is not as good - it is thinner.

Love,

Warrior Hannah