Week 5, Day 4 — Earn Your Bolts / Cardio Workout + Bonus Burn

Happy Thursday night! 🙂 This is a very late post coming at ya but tonight, I went up to the fitness center, did 30 minutes on the stair climber to log 4 bolts [111/100 ⚡️], + watched the Steelers slay the Titans. This was the recommended Cardio workout + Bonus Burn that I did not do [yet ;)]:

Crisp Cardio

This workout incorporates cardio from the past 5 weeks!  

JUMP ROUND — COMPLETE 2X
1 MINUTE JUMP ROPE 
15 SECOND REST 
1 MINUTE JUMPING JACKS 
15 SECOND REST 
1MINUTE IN + OUTS 
15 SECOND REST 
1 MINUTE SQUAT JUMPS 
15 SECOND REST

SPIN ROUND — COMPLETE 2X
**Set your resistance to 50%! Make sure your sprint is a SPRINT! 
90 SECONDS JOG 
30 SECONDS SPRINT 
60 SECONDS JOG 
60 SECONDS SPRINT 
90 SECONDS JOG 
30 SECONDS SPRINT 

STAIR ROUND — COMPLETE 2X
0-1 MINUTE – Skip a Step 
1-2 MINUTES – Side Steps 
2-3 MINUTES – Side Steps 
3-4 MINUTES – Backwards Step 
4-5 MINUTES – AFAP Steps!

RUN ROUND — COMPLETE 2X
60 SECONDS RUN
30 SECONDS WALK
30 SECONDS SPRINT 
30 SECONDS WALK
90 SECONDS RUN
30 SECONDS SPRINT 
30 SECONDS WALK
30 SECONDS SPRINT
30 SECONDS WALK

Bonus Burn #10

1 Burpee + 10 Mountain Climbers
2 Burpees + 10 Plank Up//Downs
3 Burpees + 10 Horizontal Jacks
4 Burpees + 10 Plank To Downward Dogs
5 Burpees + 10 Hip Dips
6 Burpees + 10 Plank Rows
7 Burpees + 10 Reverse Crunches
8 Burpees + 10 Crunches
9 Burpees + 10 Bicycle Crunches
10 Burpees + 10 Yoga Sit Ups

I absolutely loved every single recipe in this fit plan. Tonight, I tried this week’s recipe but once again, I modified it because… picky. I renamed my version “Pumpkin Banana Mug Cake”

Pumpkin Banana Mug Cake

You Will Need //

  • 2 tbsp whole wheat flour
  • ¼ cup pumpkin puree
  • ¼ tsp baking powder
  • ¼ tsp cinnamon
  • ¼ tsp vanilla extract
  • 2 tsp honey
  • ½ banana
  • 3 tbsp skim milk
  • 1 egg
  • ¼ cup of mini dark chocolate chips

Instructions //

  1. Combine flour, pumpkin puree, baking powder, cinnamon, vanilla extract, + honey in your favorite microwave safe mug + mix well.
  2. Mash the banana using a fork, add banana + milk to the mug + stir until the batter is smooth
  3. Add the egg + use a fork to thoroughly mix it into the batter.
  4. Microwave on high for 2 ½ to 3 ½ minutes depending on the strength of your microwave.
  5. Let your cake cool in the microwave for 1 minute, grab a spoon, + devour 🙂

++ This was the original recipe CHAARG shared 🙂

Pumpkin in a cup.jpg
My Pumpkin Banana Mug Cake ❤
Berry Banana Mug Cake

You Will Need //

  • 2 tbsp Coconut Flour [Or whole wheat flour! If you use whole wheat flour, use 1/2 cup + more milk in the recipe*] 
  • ¼ tsp Baking Powder
  • ¼ tsp Cinnamon
  • 1 tsp Coconut Sugar or Granulated Sugar [If you would like to make these sugar free or don’t have sugar on hand, sub with honey!]
  • 3 TBSP Almond Milk [or regular milk]*
  • ½ Banana
  • 1 Egg
  • Blueberries [or your choice of berries!]

*If you are using Whole Wheat Flour: Add more milk to the mixture based on the consistency of the batter. Make sure it is not *dry* at all + everything is mixed well together with no lumps!

Instructions //

  1. Combine coconut sugar, baking powder, sugar [or honey], + cinnamon in your favorite microwave safe mug + mix well!
  2. Mash the banana using a fork, add banana + milk to the mug + stir until the batter is smooth
  3. Add the egg + use a fork to thoroughly mix it into the batter.
  4. Mix in desired amount of berries!
  5. Microwave on high for 2 ½ to 3 ½ minutes depending on the strength of your microwave
  6. Let your cake cool in the microwave for 1 minute, grab a spoon, + ENJOY!
Berry Banana Mug Cake.jpeg
CHAARG’s Berry Banana Mug Cake ❤

I am so ready to end this Fit Plan on a good note tomorrow 🤗 Sweet dreams friends!

“Tell me, what is it you plan to do with your one wild + precious life?”

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