Tight Cheeks workout

WORKOUT: TIGHT CHEEKS

SANDBAG SWING
Max reps during each interval
ONE LEG HALF SQUAT
25 reps on each leg
FORWARD/BACKWARD LUNGE
Max reps during interval
EXERCISE COMBO FOR BUTT AND CORE
Max reps during interval

Part 1 – Sandbag Swings

4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch arms after each interval.

My reps: 22/19/21/21/18/21

Part 2 – One Leg Half Squat (with Sandbag and Balance Ball)

50 reps (25 reps on each leg) for time. My time was 3 minutes and 41 seconds.

Part 3 – Forward & Backward Lunge (with Sandbag)

4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch legs after each interval. Each lunge (forward or back) counts as 1 rep.
Reps: 11/12/11/10/12/11

Lunge forward with yoru left leg, push back lifting your left knee and immediately lunge back.

Part 4 – Balance Ball Exercise Combo for Butt and Core

6 minutes of interval training. Set your Interval timer for 12 rounds of 5 seconds and 25 seconds intervals.

Pass the ball from your hands to your feet by lifting your shoulder blades and your legs off of the ground. Keep your abs tight and your lower back pressed into the mat. Do as many reps as you can during the 25 second interval.

When you hear the beep (the interval timer) pass the ball to your feet and roll over on to your belly. You have only 5 seconds to do this so move fast.

Clasp your hand behind your head and do as many lifts as you can during the next 25 second interval. Try to lift the ball with your feet as high as possible while lifting your chest at the same time.

After the beep turn over on your back again (remember you have only 5 seconds) and continue until your timer sais it’s over. There are 12 rounds total.

6:00: GAL grand slam breakfast
9:00:  Blackberry oatmeal
12:00: Turkey meat loaf, 1 cup of steamed broccoli
4:30: 2 rice cake with hummus, and zuchini
7:45- BDS Monolian grill

GAL GRAND SLAM BREAKFAST ON PITA BREAD

Servings 1

Ingredients:

* 1 toasted pita

* 2 tbs reduced-fat Cottage Cheese

* 3 egg whites or egg substitute


* 1 tbs almond milk (40 cal/cup)


* 1 tbs honey syrup



Directions:



1. Toast pita bread. Smear cottage cheese on bread.

2. Mix eggs and milk in a cup. Microwave for 30 seconds at a time until cooked through. Smash with fork.


3. Layer cheese and then add scrambled eggs.


4. Drizzle eggs with syrup and enjoy!

 

BLACKBERRY AND CREAM CHEESE OATMEAL

Makes 1 serving

Ingredients:

1/2 cup dry oats
1/8 t. baking powder
2 T liquid egg whites
5 t fat-free cream cheese (cut in)
1/4 cup fresh blackberries
1/2 t vanilla extract
sugar substitute to taste
dash cinnamon
1 cup water
2 T. sugar-free Torani syru


CHICKEN WITH PEAR ON WHOLE WHEAT TORTILLA
Ingredients:
    •    1 La Tortilla Factory (50 cal) tortilla wrap
    •    1 cup field greens
    •    1/2 (75g) ripe sliced pear
    •    3 tbs low-fat ricotta cheese
    •    1/4 cup sliced and grilled white onions
    •    1/2 tbs sugar free honey
    •    2 oz diced cooked chicken
    •    sea salt and pepper to taste
    •    1 tbs (10g) roughly chopped toasted walnuts
Directions:
    •    Chop and toast walnuts.
    •    Smear wrap with ricotta cheese. Add sea salt and pepper if desired. Add nuts.
    •    Slice onion and saute over medium heat for 3-5 minutes or until translucent. Add 1/2 tbs sugar free honey if desired to give it some sweetness.
    •    Meanwhile cook and dice chicken, rinse and drain lettuce field green, and peel and slice pear.
    •    Layer lettuce, onions, chicken, and pear on top of tortilla. Roll in to a wrap and serve.