Day 11 of boot camp #AdventAbs - the air bike

Day 11 of boot camp #AdventAbs – the air bike

We’re taking a decidedly festive turn with today’s delicious boot camp #AdventAbs recipe – an amazing Turkey Meatball wrap that’s full of Christmas spirit, with none of the associated festive guilt!

Today’s exercise is another step up from the previous ones, with greater amounts of movement, but it can still be done with no equipment at all. This is harder to perform than the exercises we’ve suggested so far, so please ensure you read the instructions carefully.

Christmas Turkey Meatball Wrap

Meatballs
400g fresh lean ground turkey (1 package)
50ml chopped onion
1 teaspoon dried oregano
½ teaspoon dried mint
½ teaspoon parsley
2ml lemon pepper (be aware that most lemon pepper blends are salty, so add any additional salt sparingly)
1 garlic clove, minced
5ml lemon juice
Sauce
80ml non-fat sour cream
1 Half medium cucumber, peeled and finely chopped
5ml lemon juice
Black pepper
3 (12 inch) pita breads, cut in half crosswise (or flour tortillas)
4 lettuce leaves, torn into pieces
1 medium tomato, chopped

Combine turkey meatball ingredients; mix well. Shape into 18 (1 1/4″) balls.
Using skillet coated with non-stick cooking spray, cook meatballs 8 to 10 minutes or until browned and no longer pink in center; stir occasionally.
Combine sauce ingredients.
Place 3 meatballs in each pita half. Add lettuce and tomato. Top with sauce.
Alternatively, place filling in a flour tortilla, and fold burrito style for a wrap!
Serves 4.

The air bike

  1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
  2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
  3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  4. Go back to the initial position as you breathe in.
  5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

It’s tough, but your core should be strengthening nicely now, so you can tackle this with confidence.

Beginner: Five repetitions, three times
Intermediate: Eight repetitions, three times
Advanced: Ten repetitions, three times
Pro: Ten repetitions, four/five times

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