Sweat your ass workout

Diet:

7:00 am: Half cup of egg whites with mushrooms, red onion, and two tablespoon of salsa
9:30 am: Caramel banana oatmeal
12:00 pm: Three ounces of sweet potato, four ounces of grilled tilapia with rosemary, one cup of steamed broccoli, 1 rice cake with hummus
3:00 pm: One corn tortilla with four ounces of turkey, 1/4 cup black beans, red onion, bell pepper (yellow and red), 2 table spoons of salsa and yogurt
6:00 pm: ?
9:00 pm: One tablespoon of peanut butter, half cup of liquid egg whites with bell peppers
 
Caramel banana oatmeal recipe

• 1/2 cup of oatmeal
• 1 tsp banana extract
• 1/2 banana
• 2 splenda packets
• 2 tablespoons of sugar free caramel syrup
• 1/2 cup of almond milk
• 1 tsp cinnamon
• Grateful amount of mixed nuts

WORKOUT: SWEAT YOUR ASS WORKOUT

1. Squat Down Pistol Up: 13 – 8
2. Side Lunge Jump: 35 – 30
3. Jump Rope – High knees: 125 – 84
4. One Leg Bridge: 27 – 22
5. Backward Lunge and Kick Up right leg: 16 – 15
6. Backward Lunge and Kick Up left leg: 16 – 15
7. Side Jump Squat: 18 – 14
8. Plank Get Up: 11 – 10 

Squat down and Pistol up is the first exercise. Squat down keeping your back straight, chest up and weight on your heels.

Extend one leg and both of your arms in front of you and find your balance.

Tighten all of the muscles on your legs, squeeze your butt and push off of the standing heel. This is one rep and you will be switching the legs for each rep. This picture reminds me of sleep walking by the way. There is a modification for the pistols at the end of the video for those of you who need it :)

Side Lunge Jump – Get into the starting position as you can see in the picture. Try to keep your back straight, thigh parallel to the ground and your shin vertical. Extend the other leg out to the side. Jump up pushing off of the standing heel and switch the legs. Make sure that your landing is soft. Always land on the balls of your feet.

Skipping rope – High knees. If you don’t have jump rope do high knees. It is harder with the jump rope.

One Leg Bridge. Lay on your back and place one foot flat on the ground. Lift your other leg up towards the sky. Squeeze your butt and lift your hips up until your body is in one line from your knee to your shoulders. Bring your hips down – this is one rep. Switch the legs and do the same thing. Keep switching legs for each rep.

Backward Lunge and Kick Up. Do a backward lunge and touch the ground with the back knee. Don’t bang the knee against the ground. Keep the movement under control. Push off of the heel and kick the back leg up in front of you as you stand up. Try to kick up as high as you can. You can extend your arm in front of you and try to touch your hand with your foot. Start with your right leg and once you have completed one interval (45 seconds) switch the legs.

Side Jump Squat. Squat down and remember to push your hips back, keeping your back straight and weight on your heels. Your feet and your knees should be pointing slightly outwards (this way you will also be targeting your inner thighs). Your hips should be below your knees. From the squat position jump up and to the side right into a squat again. This is one rep.

Plank and Get Up. Jump into a plank position.

Jump with your feet forward.

Stand up. This is one rep. Try to do as many as you can during the 45 seconds.