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May Fitness Tips

Michelle Walker, base fitness specialist

Michelle Walker, the base fitness specialist with the 169th Force Support Squadron at McEntire Joint National Guard Base, South Carolina Air National Guard, August 28, 2019. (U.S. Air National Guard photo by Master Sgt. Caycee Watson)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --

Another fun challenge while taking a break from working at home!  

Tabata at Home

Complete as many rounds as possible in 20 minutes!

10 burpees

20 pushups

30 situps

40 squats

50 sec plank

Lastly, try this FUN Tabata workout!

34 Minute Tabata Workout

Start with a 5 min warm up. (Brisk walking or jog around the block etc.)

Set #1 (Cardio) – Do this set 4Xs through for a total of 4 minutes.

  • Power Skips (:20 seconds, then :10 seconds rest)
  • Jumping Jacks (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #2 (Core) – Do this set 4Xs through for a total of 4 minutes.

  • Plank (:20 seconds, then :10 seconds rest)
  • Bridges (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #3 (Cardio) – Do this set 4Xs through for a total of 4 minutes.

  • Burpees (:20 seconds, then :10 seconds rest)
  • Butt Kicks (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #4 (Core) – Do this set 4Xs through for a total of 4 minutes.

  • Wall Sit (:20 seconds, then :10 seconds rest)
  • Side Planks (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #5 (Cardio) – Do this set 4Xs through for a total of 4 minutes.

  • Tuck Jumps (:20 seconds, then :10 seconds rest)
  • Fire Feet (:20 seconds, then :10 seconds rest)

End with a 5 min cool down and stretch.

 

3 Ingredient Oatmeal Breakfast Cookies

These healthy oatmeal breakfast cookies need just 3 ingredients and 12 minutes to whip up! Made with peanut butter and oatmeal, it can be made with or without the banana and is the perfect quick and easy breakfast!

Prep Time 5 minutes

Total Time 5 minutes

Servings 8 cookies

Calories 103

Ingredients

Instructions

  1. Preheat the oven to 175C/350F. Line a large cookie sheet with parchment paper and set aside.
  2. In a large mixing bowl, add all ingredients and mix very well, until fully combined. If using chocolate chips, stir them in with a spatula.
  3. Lightly wet your hands and form 8 balls with the cookies. Place each ball on the lined mat, and press each ball into a cookie shape. Bake for 10-12 minutes, until slightly golden on the edges. Remove from the oven. 
  4. Allow cooling on the mat for 10 minutes, before transferring to a wire rack to cool completely. 

Notes

3 Ingredient Oatmeal Breakfast Cookies (Vegan, Gluten Free) should be kept refrigerated and will keep for 5 days. They are freezer-friendly, for up to two months. 

Nutrition

Serving: 1Cookie | Calories: 103kcal | Carbohydrates: 19g | Protein: 6.5g | Fat: 6g | Fiber: 6g | Vitamin A: 1250IU | Vitamin C: 1.7mg | Calcium: 20mg | Iron: 0.4mg | NET CARBS: 13g