Showing posts from October, 2018

700 HIIT Calorie Burn Workout by Christine Salus

Complete 2 rounds of the following exercises: 

Part 1: (40 seconds work, 20 seconds high knees)

1) Toe touch jacks
2) Frog plank jumps
3) 1/2 burpee tuck jump
4) Bulgarian (right leg)
5) Bulgarian (left leg)

Part 2: (50 seconds work, 10 seconds rest)

1) Tricep dips
2) Bunny hop burpees
3) elevated oblique mountain climbers
4) Side squat, leg extension (right leg)
5) staggered pushups
6) Side squat, leg extension (left leg)
7) Touchdowns
8) Pendulums
9) Squat jumps (narrow and wide)
10) V abs


Ingredients 1poundground beefpreferably grass-fed or ground turkey1packettaco seasoning(be sure it is free of MSG, starches, and any additives)3green onionsthinly sliced1/4cupsalsa1cupMexican blend cheesefinely shredded, quantity divided4largeeggs2/3cupheavy creampreferably grass-fed or coconut milk full fat1/2teaspoonsea salt Instructions Preheat oven to 350ยบ Fahrenheit. Prepare a 9" pie pan by greasing with butter or spraying with coconut oil. Heat a large skillet over medium high heat. If your ground beef is low in fat or if your skillet is not well seasoned, you may want to spray the pan with coconut oil to prevent sticking. When skillet is hot, add ground beef, breaking up into small pieces with a spoon or spatula. Cook, stirring occasionally until browned. Drain beef and add taco seasoning and cook according to package instructions. Set aside and allow to cool while continuing with the next step. In a medium mixing bowl, whisk together the eggs and heavy cream. Stir in the …

The Animal Workout- Day 5

There is something about being out in nature that is mentally stimulating and also allows for some throwing/tossing exercises.  In my professionally designed Animal Workout, the KB Swing Toss is an exercise that can really only be done outdoors.  Check out the free workout video and you'll see why.  Below the video I'll go into specifics on this Fat X 101 fat burning workout. If you enjoy the content here, you can help me by sharing it or simply following me on social media.  

The Animal Workout features two, 3 minute rounds.  The first round is a high intensity round, the second is a low intensity or active rest round.
The first round is a superset that starts off with the KettleBell Swing Toss for 2 reps.  Once you complete the KB Swing Toss for 2 reps you proceed to complete the next exercise which is a Panther Push-Up, sometimes referred to as a Spider Man Push-up. That exercise is also done for 2 reps.  Continue doing those exercises back to back for the duration of the th…

Zombie Hunter Fat Burning Workout- Day 4

Just like most of my workouts and exercise set ups, this one requires very little fitness equipment, in fact, all you need is a pack, bag or something to use for resistance that you can swing around.  Check out the workout demo video, and I’ll go into some specifics below.  

Workouts can get a bit boring. So as you know if you’ve been following me and Fat X 101 for a while, I like to spice them up a bit with some themes. 

The other reason he calls it the Zombie Hunter Workout is because he threw in an exercise that’s specifically beneficial to combat athletes (MMA, boxing, Muay Thai, Jiu Jitsu etc.) but is also great for all around fitness and zombie slashing of course.


Ingredients Ragu 2.5 lb  chuck beef or other slow cooking beef cut, cut into equal 4 pieces (Note 1)1tbspsaltBlack pepper3tbspolive oil, separated3clovesgarlic, minced1onion, diced1cupcarrots, diced

Breaking Fit Workout- Day 3

A big myth in fitness is that you need fancy and or expensive equipment to get in a good workout.  One of the goals of the Coach Rollie Method and with the free workouts you need is a slam ball or equivalent and some suspension straps, or equivalent. . Check out the free fat burning workout video. Below the video, I’ll go into some of the details.

The Breaking Fit Workout utilized 4 exercises.  These exercises are to be done in circuit form.  The exercises in the Breaking Fit Workout are, Deck Squat, Ball Slam, Push Up, and the Row Thrust.  This is a full body workout with the reps kept low exercise to exercise to maximize power production.  Overall work volume is accomplished by doing 20 rounds, that’s 100 reps total of each exercise.

Mexican Oatmeal Bowl

1 teaspoon Oil2 Garlic Cloves, minced¾ cup quick cooking Oats½ teaspoon Taco Seasoning¼ teaspoon Paprika Powder½ teaspoon Lime Juice2 cups WaterSalt to tasteCorn, Salsa, grated Cheddar, Avocado and Jalapeno for toppingINSTRUCTIONS
Cook: Heat oil in a pot and add garlic. Cook for 15 seconds till fragrant and add oats, taco seasoning, paprika powder, lime juice, water and salt. Mix well and bring everything to a boil. Simmer for a few minutes till the oats are cooked and the mixture has thickened up. This should take 3-4 minutes. Add a little more water to reach consistency that you like.Serve: Top with corn, salsa, grated cheddar, avocado and jalapeno. Serve hot.

Bermuda Triangle Workout- Day 2

I’ll go into some details on the Bermuda Triangle Workout below the video.  

The Bermuda Triangle Workout is composed of four, three minute rounds. The rest period between rounds should be between 1-2 minutes depending on your fitness level and your goals.  Just make sure you take note of what you choose and keep it consistent.  The Coach Rollie Method involves keeping track, or analytics of what you do within each workout.  These stats will help motivate you to do better next time you do the workout.  The more your workout numbers improve, the more your body will improve! 
Round one is pretty simple.  You’ll just be using a lateral shuffle exercise cone to cone in a triangular formation as fast as possible.  Each time you get to a cone counts as one rep.  You want to keep track of how many reps you completed during the round

Wham Bam Workout- Day 1

Wham Bam Workout - Free Fat Burning Workout
If you’re serious about losing body fat, then you need serious workouts! Losing body fat is all about cranking up your BMR (basal metabolic rate). When you do so, you’ll burn more calories every day! These fat burning workouts are designed to blast your metabolic processes so as to supercharge your BMR.This free bonus workout is a one two combination, a WHAM BAM that perfectly exemplifies what my method and Fat X 101 is all about, effective, practical and efficient. Check out the fat burning Wham Bam workout. Below the video we will go over some specifics. 

The Wham Bam features two rounds.Round one is the WHAM!It’s a simple HIIT (high intensity interval training) setup.The first exercise (high intensity) is a burpee.The second exercise (low intensity) is bouncing on the rebounder.I use the Leaps and Rebounds Rebounder.If you don’t have a rebounder, jump rope or jogging on a treadmill are adequate replacements. 
Quick Tip: If you’re a beginner…

Kewa Phagsha (Spicy Pork with Potatoes)

Ingredients2 lb of pork (thigh)3 potatoes peeled.3 green chillies.1/2 onion.1 teaspoon chilli powder5 cloves of garlic (crushed)1 piece of ginger (finely chopped)1 tbspoon avocado oil.Directions Chop pork into chunks (not so small). Add about 1 3/4 cup of water in a sauce pan. Add pork and a bit of salt and boil for about 20 mins (Pork should be thoroughly cooked; soft to feel). Cut potatoes lengthwise into 6 or 8 pcs each. Cut chillies lengthwise into 2 pcs each. Add chilli, potato and onion and 1/2 teaspoon of avocado oil (Discard for ladies). Cook until potato is 75% cooked. Add the remaining ingredients and cook for 3-4 mins. Stir…pepper or coriander seasoning to taste. Serves 6. Note: Vary the amount and type of chilli according to your tolerance or taste!

Total Body Makeover - Day 2 HiitMax #10 (HiitReps)

You will need:
 a Jump Rope or High Knees

40 Squats
30 Straight Abs
20 Press Ups
3 Minute Skip
40 Split Lunges
60 Mt Climbers
20 Press Ups + Switch Hands
3 Minute Skip
40 Burpee + Tuck Jump
30 Toe Touches
20 Monkey Push ups + Dive Bombers

Rosemary Skillet Chicken

Rosemary Skillet Chicken This recipe is very forgiving—and incredibly low maintenance—so you can easily throw it together on a weeknight. What takes the most time is blitzing some rosemary, garlic, crushed red pepper flakes, and lemon juice in a food processor  or blender to make a delicious, flavorful paste for the chicken. 
(Serves 4–6) 2 sprigs fresh rosemary, plus 1 1/2 tablespoons rosemary leaves, plus more sprigs, for garnish (optional) 2 cloves garlic 2 teaspoons kosher salt 1 teaspoon crushed red pepper flakes 2 lemons, juiced and rinds reserved 3 tablespoons extra virgin olive oil 4 to 6 bone-in, skin-on chicken thighs 2 cups cremini mushrooms, halved
1. Position a rack in the center of the oven and heat the oven to 450°F. 2. In the bowl of a food processor, combine rosemary leaves, garlic, salt, red pepper flakes, lemon juice, and 2 tablespoons olive oil. Process to a coarse paste, then scrape out into a large bowl, add the chicken, and toss to coat. 3. Heat the remaining 1 table…

Total Body Makeover Day 1 - HiitTabata #4

You will need:


25 Seconds

Jump Over the Mat
Toe Touch
Mt Climbers
Ab Twists
Ski Abs
Push up + Twist
Half Burpees
Plank + Toe Touch

Gochujang Noodles

GOCHUJANG NOODLES NOODLES1Zucchini1PoundGround Pork or Turkey1/4Cabbage1Poundfresh Korean NoodlesScallion, Korean Chile Flake, and Egg for GarnishSAUCE1/4CupGochujang2TablespoonsSoy Sauce2TablespoonsSesame Oil2TablespoonsRice Vinegar1/2TablespoonSugar INSTRUCTIONSMix the sauce ingredients together and set aside.Cook the noodles in boiling water according to the package instructions. Strain the noodles and rinse well. Drain and set aside.Chop the zucchini and cabbage into a chunky dice. Cook the pork in some oil to brown. Remove from heat. Add in the cabbage and cook 10 minutes until just starting to brown. Add in the zucchini and cook 3 minutes. Add in the pork and cook 2 minutes. Add in the sauce and bring to a simmer. Remove from heat. Stir in the noodles. Stir well to mix and coat.Serve and top with a fried egg, scallion, and Korean chile flake.