Bodyweight Tabata Workout + Brownie Batter Protein Shake

This is a sponsored conversation written by me on behalf of AllWhites® 100% liquid egg whites. The opinions and text are all mine.

I can't believe it was April when we shared our last Ladder Workout Challenge and Banana-Blueberry Oatmeal Recipe! I feel like I say it all the time but time FLIES! We're back with a new workout and new recipe! Let's start with the workout...

This style of workout is tabata style. Tabata training is a great way to get your heart rate up quickly and then recover. You will do each exercise for 20 seconds and then rest for 10 seconds. There are four circuits and if you repeat each one eight times this is a 32-minute workout. If you can't make it through eight rounds of each circuit, start with just doing four rounds for a 16-minute workout. This is your workout so you choose how you want to complete it. Make sure you push yourself but also use proper form. Safety first!

Most of the exercises you already know how to do but below are a few explanations if you need a little guidance.

Burpees:

1. Squat with your hands on the ground in front of you
2. Kick your feet back into plank position
3. Do a push-up (if you are up for the challenge!)
4. Quickly return to the squat position
5. Jump as high as you can as you stand back up

Jump Squat:

1. Stand with your feet shoulder-width apart
2. Lower into a squat position
3. Jump quickly straight up into the air
4. When you land, lower back into the squat position
5. Land quietly and softly

Planks (also check out this post!):

1. Get into push-up position. Lower onto your elbows.
2. With your knees and arms around shoulder-width apart hold this position as long as possible with good form.
3. Your shoulders should be in line with your elbows.
4. Engage your core by drawing your stomach in, careful not to sag or bend your bottom.

Now that you've worked up an appetite, it's time for a post-workout meal to help you recover! After my workouts, I always stretch and eat! I threw this shake together with things that we already had in our pantry! We always have AllWhites 100% liquid egg whites on hand because we use them for scrambled eggs, baking, and for adding to protein shakes! AllWhites are a convenient, fat-free, cholesterol-free and low-calorie source of lean protein. They are very convenient to use when you don't want or need to use whole eggs. The best part is that they are pasteurized for safety so you CAN use them uncooked (in protein shakes, for example!).

Brownie Batter Protein Shake

Ingredients:

• 1 scoop vanilla protein powder
• 1 Tbsp cocoa powder
• 1/2 avocado
• 1/2 frozen banana
• 3 Tbsp AllWhites® 100% liquid egg whites
• 1/2 cup water or unsweetened almond milk
• Stevia or sweetener of your choice

Directions: Add all ingredients to a blender. Blend. Enjoy! :)

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20-Minute Interval Rowing Workout

I can't believe it's been so long (like months!) that I've "formally" shared a cardio workout! Well, actually this is Scott's rowing workout. I typically like to do different types of treadmill workouts (varying incline and speed) so I put him to the task of writing down one of his rowing workouts to share.

The best way to describe this 20-Minute Interval Rowing Workout is that it will be difficult for beginners and moderate for intermediate rowers but it can easily be customized to your fitness level. This one is great to do on your cardio day or after your lifting session!

Did you know that we have 4, 6, and 12-week workout plans for all fitness levels, plus plans geared directly toward runners?! Check them out here.

Below are a few quick tips:

• Drive with your legs
• Keep good posture throughout the stroke
• Focus on utilizing a full range of motion

Greek Yogurt Protein Pancakes

We looooove pancakes and eat them multiple times per week. We don't just eat them for breakfast though, we will eat them for lunch or dinner or even as a snack. I like to make little tweaks each time and wanted to share my newest creation with you.

NOW Foods was kind enough to send me wide variety of their products (yes, for free) to try out. As you know, I went up to Chicago a few months ago and met with many people at NOW Foods and was even able to tour their facility! I was very impressed with their products and the compnay in general so I'm excited to start introducing you to even more of their awesome products over the next few months. (You can read more about my trip here.)

You can purchase many of the ingredients listed below here on Amazon or browse NOW Foods products here. They have so many products! Things like the maple syrup and sugarless sugar listed below to supplements, and even delicious energy/trail mixes!

Clean Eat Recipe: Greek Yogurt Protein Pancakes

Ingredients:

• 1 cup oat flour (we use gluten-free oat flour)
• 1 cup Greek yogurt
• 1-2 Tbsp NOW organic maple syrup
• 1/4 cup unsweetened applesauce
• 1/4 cup Ellyndale Naturals™ Sugarless Sugar™
• 1 tsp pure vanilla extract
• 1/2 tsp cinnamon
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt

Directions:

1. Mix all ingredients together in a large bowl
2. Coat pan with avocado oil or coconut oil (to prevent sticking)
3. Pour batter onto pan in 1/4 cup increments
4. Once pancake cooked on one side, flip and cook on the other
5. Enjoy!

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