Circuit Training Workout | Body Recomposition Workout Plan Day 22
Dinner Of Champs | Circuit Workout | Live Lean Shred Ep. 22
On today’s episode of Live Lean TV, I’m sharing another circuit training workout from our Afterburn 1.0 body recomposition workout plan, as well as how to prepare a delicious roast chicken recipe from Sunbasket.
Welcome back to day 22 of our 6 week Body Recomposition Workout Plan Series.
Table Of Contents – Jump To:
Before I share today’s circuit training workout, I want to show you today’s Sunbasket recipe: Roast Chicken Breasts With Spiced Cauliflower And Green Romesco.
In this week’s Sunbasket meal kit they included a cool recipe book with recipes from their website.
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Here is a link to all the delicious Sunbasket recipes we filmed so far.
We also had this freaking delicious pan-seared steaks with romesco and kale-artichoke salad recipe from Sunbasket, however we didn’t film it.
This was similar to our Flank Steak With Romesco Sauce recipe we shared on Team Live Lean.
Romesco sauce is the bomb.
We also showed how to make this Lettuce-Wrapped Salmon Burgers With Lemon-Dill Mayo recipe on our Instagram.
You are following us on Instagram, right?
Sunbasket always takes such nice food photos, so let’s see if we can make it look just as nice as their photos.
Let’s get cooking.
Sunbasket: Roast Chicken Breasts With Spiced Cauliflower And Green Romesco Recipe
Live Lean Nation, I present to you roast chicken breasts with spiced cauliflower and green romesco sauce.
| Prep Time | 30-40 minutes |
| Servings |
servings
|
- 1 head cauliflower
- 1/2 tsp sweet smoked paprika
- 1 tbsp + 2 tsp avocado oil
- dash Black Pepper
- dash salt
- 2 6 oz boneless skin-on chicken breasts
- 3 scallions
- fresh flat-leaf parsley
- 1/3 cup Castelvetrano olives
- Sunbasket green romesco (cilantro - pumpkin seeds - green chiles - fresh garlic - olive oil - sherry vinegar - salt)
Ingredients
|
|
- Pre-heat the oven to 425F.
- Cut the leaves and stalk off the cauliflower, then chop into 1 inch florets.
- In a medium mixing bowl add the chopped cauliflower, 1/2 tsp sweet smoked paprika, 2 tsp of avocado oil, and a dash of black pepper and salt, then mix together to coat the cauliflower.
- Add 1 tbsp of avocado oil to a pan over medium high heat.
- Add 2 boneless skin-on chicken breasts to the pan, skin side down, then season with salt and pepper.
- Cook for 4-5 minutes until the skin is golden brown but the meat is not yet cooked through, then turn the chicken and cook for 30 seconds.
- Remove both chicken breasts from the pan and place them on one end of baking sheet, skin side up.
- Add the cauliflower in an even layer to the other end of the sheet pan.
- Add the sheet pan to the oven and roast the chicken for 10 to 12 minutes, or until fully cooked through, then remove from the chicken from the oven, and place the cauliflower back in the oven to continue roasting for 6 to 8 more minutes, or until browned and tender.
- While the chicken and cauliflower is baking, cut the root ends off the scallions, then cut into 1-inch lengths.
- Add the chopped scallions to the same pan used to cook the chicken, then cook over medium high heat for 3 to 4 minutes, stirring once or twice, until charred.
- Strip the parsley leaves from the stems, then coarsely chop the leaves.
- Once the cauliflower is done, add it back to the original mixing bowl, then add the scallions, parsley, and 1/3 cup of olives, stir to combine, then season to taste with salt and pepper.
- Add half of the green romesco to each plate, top with the chicken, then add the cauliflower to the side, topped with the remaining romesco.
Nutrition Facts (per serving)
- Calories:Â 640
- Protein:Â 44g
- Carbohydrates:Â 22g
- Fat:Â 41g
Who made the photo of the recipe look better?
Sunbasket’s Recipe Photo:
Live Lean TV’s Recipe Photo:
Since my date is not home from her walk with Kyla yet, I’m considering eating by myself.
She should be home in 15 minutes, so should I wait for her or should I just eat it, since it’s getting cold?
Dilemmas.
Well, since the food looked too good, I decided to eat it.
Since I finished my whole plate before she got home, I had to steal a bite of her gains.
Please don’t tell her.
Once Jessica arrived home, she also said it was so good, especially the romesco sauce.
Get $90 Off Your Next Sunbasket Meal Kit Delivery
I’ve said it before and I’ll say it again.
Sunbasket provides you with the most delicious organic ingredients and recipes that are fun to make.
Make a date out of it by cracking a bottle of wine, turn on some music, and make the recipes with your loved one.
It’s so much fun to do and is delicious.
Plus, it’s going to help you get your gains too.
If you want to join us and get Sunbasket meal kits delivered to your door like we do, use this link to get $90 off your next delivery.
Do it now.
We put our name and stand behind it because it’s so freaking delicious.
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Body Recomposition Circuit Training Workout #4
Welcome back to the fourth Afterburn 1.0 circuit training workout.
If you missed it, here are the previous circuit training workouts:
Follow the rep schemes as show in the following workout PDF.
If you want to get access to all 42 days worth of workout PDFs, sign up to the newsletter for free.
Warm Up
Complete this warm up before starting the circuit training workout:
- WU1. Seal Jacks x 30 seconds
- WU2. Air Squats x 30 seconds
- WU3. Push Up x 30 seconds
- WU4. Alternating Pendulum Lunge x 30 seconds
Repeat twice, without breaks, for a total of 4 minutes.
Download the PDF of the full warm up, which includes video links to all the exercise demonstrations, here:
Circuit A
Complete the following 4 exercises in a circuit, with 20 second rest between each exercise.
A1. Alternating Dumbbell Reverse Lunge
The first exercise is the alternating dumbbell reverse lunge.
- Reps: 10 per leg
- Sets: 3
- Rest: 20 seconds
A2. Wide Grip Pull Up
The second exercise is the wide grip pull up.
In the workout PDF, I incorrectly showed wide grip push up.
- Reps: 10
- Sets: 3
- Rest: 20 seconds
A3. Decline Push Up
The third exercise is the decline push up.
- Reps: 15 reps
- Sets: 3
- Rest: 20 seconds
A4. Straight Arm Plank
The final exercise is the straight arm plank.
- Reps: 60 seconds
- Sets: 3
- Rest: 60 seconds
Rest 60 seconds at the end of the circuit, then repeat for a total of 3 sets.
At the end of the third and final set, complete the ignite it up.
Ignite It Up: Split Squat
The ignite it up exercise is the split squat, often referred to as the stationary lunge.
- Reps: 30 seconds per leg
- Sets: 1
- Rest: 60 seconds
After completing 1 set of the ignite it up, rest 60 seconds then move on to circuit B.
Circuit B
Complete the following 4 exercises in a circuit, with 20 second rest between each exercise.
B1. Dumbbell High Pull
The first exercise in circuit B is the dumbbell high pull.
In the workout video, I showed an EZ bar high pull.
- Reps: 10
- Sets: 3
- Rest: 20 seconds
B2. Single Leg Bench Get Up
The second exercise in circuit B is the single leg bench get up, which is a single leg squat to bench.
- Reps: 10 per leg
- Sets: 3
- Rest: 20 seconds
B3. Alternating Standing Dumbbell Shoulder Press
The third exercise in circuit B is the alternating standing dumbbell shoulder press.
- Reps: 8 per arm
- Sets: 3
- Rest: 20 seconds
B4. Kneeling Swiss Ball Ab Rollout
The final exercise of circuit B is the kneeling swiss ball ab rollout.
In the workout video, I showed a standing swiss ball rollout.
- Reps: 45 seconds
- Sets: 3
- Rest: 60 seconds
Rest 60 seconds at the end of the circuit, then repeat for a total of 3 sets.
At the end of the third and final set, complete the ignite it up.
Ignite It Up: Side To Side Hop
The ignite it up exercise is the side to side hop.
- Reps: 60 seconds
- Sets: 1
- Rest: 60 seconds
After completing 1 set of the ignite it up, rest 60 seconds then move on to circuit C.
Circuit C
Complete the following 4 exercises in a circuit, with 20 second rest between each exercise.
C1. Barbell Back Squat
The first exercise of circuit C is the barbell back squat.
In the video I showed the fixed straight barbell back squat.
- Reps: 12
- Sets: 3
- Rest: 20 seconds
C2. Hand To Hand Kettlebell Swing
The second exercise in circuit C is the hand to hand kettlebell swing where you alternate hands after every swing.
Kettlebell Substitution: if you don’t have access to a kettlebell you can complete the hand to hand dumbbell swing.
- Reps: 15 total
- Sets: 3
- Rest: 20 seconds
C3. Standing Barbell Bicep Curl
The third exercise in circuit C are the standing barbell bicep curls.
In the workout video I showed the standing EZ bar curl.
- Reps: 10
- Sets: 3
- Rest: 20 seconds
C4. Bicycle Crunch
The last exercise to finish off circuit C is the bicycle crunch for your abs.
- Reps: 30 seconds
- Sets: 3
- Rest: 60 seconds
Rest 60 seconds at the end of the circuit, then repeat for a total of 3 sets.
Once you finish the last circuit, take a 60 second break to catch your breath, then move on to crush the 4 minute tabata workout finisher.
4 Minute Tabata Workout Finisher
During this 4 minute tabata workout finisher, you’ll complete four exercises in circuit format, then repeat that one time, for a total of 2 rounds.
Set your gym boss tabata timer for:
- 20 seconds of work
- 10 seconds of rest
- 8 intervals
D1. High Knees Jump Rope
The first tabata exercise is high knees jump rope.
- Reps: 20 seconds
- Sets: 2
- Rest: 10 seconds
D2. Single Leg To Squat Jump Rope
The second tabata exercise is the single leg to squat jump rope.
Think 1 leg hop x 2 leg hop x 1 leg hop.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 2
D3. Double Unders Jump Rope
The third tabata exercise is double unders.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 2
D4. Scissors Jump Rope
The last jump rope exercise is the scissors jump rope.
In the video, this was called the alternating split squat jump rope.
- Reps: 20 seconds
- Rest: 10 seconds
- Sets: 2
We’ll see you at the next workout.
Keep Living Lean.
Next Workout: Descending Ladder Workout #14 | Body Recomposition Workout Plan
BROWSE MORE EXERCISES TO LIVE LEAN!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.