In Week 5, mix it up and get your heart pumping a little faster by incorporating jumping jacks, marching in place, or basic step ups into your bodyweight circuit. Use a stopwatch and perform 30 seconds of a bodyweight exercise from Week 1 or Week 3, followed by 30 seconds of one of the cardio exercises shown below. Keep it going with this timed sequence throughout your bodyweight routine.


Exercises:

March in Place or Jog in Place with High Knees
Jumping Jacks (Side-Jacks or Full Jumping Jacks)
Basic Step Ups (level 1 or level 2)

Recipe Idea

Satisfy your chip cravings with this recipe for Kale Chips. Kale is low in calories, high in fiber, and is a rich source of several vitamins and minerals.

Kale Chips (makes 6 servings)

Ingredients:

  • 10 1/2 ounces trimmed curly kale, torn into 2-inch pieces
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt

Directions:

  1. Preheat oven to 300°F.
  2. Rinse kale; drain well, and pat dry with paper towels. Place in a large bowl. Drizzle with olive oil, and sprinkle with salt. Toss well. Place kale in a single layer on 3 (16-inch x 13-inch) baking sheets.
  3. Bake at 300° for 15 minutes. (Watch closely to prevent leaves from burning.) Cool completely. Store in an airtight container.

Nutritional Information:

100 calories
3 grams fat
0.5 gram saturated fat
261 mg sodium
3 grams fiber
5 grams protein