All I Want For Christmas Is Abs

WORKOUT BREAKDOWN:

ALL I WANT FOR CHRISTMAS IS ABS-

This workout takes exactly 12 minutes and is divided into 3 parts, each of them 4 minutes long. 

• Triple Squat Action
•  6 rounds (20 seconds for each Squat)

• L-Sit 
• 16 rounds (5 seconds of work, 10 seconds of rest)

• Pick Up Jumps
•  max. reps during 50 second intervals
•  5/5/5

Instructions:

L-Sit

L-Sit

PICK UP JUMPS

PICK UP JUMPS

1. In the first part of the workout you will be using your interval timer and your sandbag. Set your timer for 6 rounds and two intervals of 20 seconds each (or 12 rounds of one interval of 20 seconds – that’s the same thing). You will be doing the Triple Squat Action: 20 seconds of regular squats (all the way down), 20 seconds of half squats (get your thighs parallel to the ground) and 20 seconds of short pulses with your thighs parallel to the ground. There is no break in between the intervals. It is 4 minutes straight of pure burn out. I loaded my Sandbag with 15 kg of rice so it was really intense. If you are a beginner you want to start with less weight or just your own body weight.
2. In the second part of the workout you will be using your interval timer and dip station. The exercise that you will be doing is L – Sit – amazing exercise that will target your upper back and core muscles. You can manipulate the intensity of this exercise by choosing your own intervals. I set my timer for 16 rounds of two intervals – 10 seconds and 5 seconds. The 5 seconds were my work intervals and I had 10 seconds of rest in between them. It was pretty intense for me so if you are a beginner you might want to have longer rest intervals.
3. The last part of this workout is 4 minutes of  two intervals – 10 seconds of rest  and 50 seconds of max effort. Your goal is to complete as many rounds of Pick Up Jumps as you can during the 5o second intervals. You will pick up the sandbag over your head, do two jumps forward and place the sandbag on the ground. Pick up the sandbag again and do two jumps back. You will be jumping forward and backwards for each round – every time the sandbag touches the ground counts as 1 round. I completed 9, 7, 8, and 8 rounds during the 50 second intervals.

DIET:

6:00: Broccoli, corn, and tomato omelet

9:00: Carrot cake oatmeal

12:00:1 grilled turkey burger, 1/2 cup rice, 1 cup green beans

3:00: 1/2 lemon bar, 1/2 cup green beans, pumpkin pie omelet with nutty cranberry greek yogurt sauce

6:00: Bacon blue burger salad with grilled sweet onions

9:00: Protein shake with water

RECIPES:

CARROT CAKE RUM OATMEAL

• 1/2 cup oatmeal
• 1 grated carrot
• 1/2 banana
• 2 egg whites
• 1/4 pumpkin
• 1/4 cup milk
• 1/4 cup water
• 1 tsp cinnamon
• 1/4 tsp ginger
• 1/4 tsp baking soda
• 1 tsp rum
• 1 oz mixed nuts
• 1/4 cup fat free yogurt

Directions:

1. Combine wet ingredients (egg whites, milk, water, rum, carrot, pumpkin) in a bowl.
2. Combine dry ingredients (1/2 cup oatmeal, cinnamon, ginger, baking soda)
3. Next, place all ingredients together, combine banana, and bake on 365 for 40 minutes
4. Garnish with nuts and yogurt

BACON BLUE BURGER SALAD WITH GRILLED SWEET ONIONS

* 2 gloves garlic

* 1 cup sliced sweet yellow onion

* 1 medium sized sliced or chopped tomato


* 1/2 cup chopped celery


* 12 cups chopped or shredded romaine lettuce

* 12 oz 97% browned Lean Ground White Turkey

* 1 TB bacon bits

* steamed broccoli florets

Directions:

1. Coat pan with cooking spray and crisp bacon. Grill sliced white onions and garlic until translucent. Once bacon has been cooking, add ground turkey. Brown until cooked through.


2. Chop bacon into small pieces.


3. Prep other salad ingredients: chop romaine, slice celery, dice tomatoes, steamed broccoli florets


4. Layer lettuce in bowl followed by celery, tomatoes, grilled onions, chopped bacon, and ground turkey.

PUMPKIN PIE OMELET WITH NUTTY CRANBERRY GREEK YOGURT SAUCE
Makes 1 serving
Ingredients:
* 3 tbs unsweetened cranberries (if you can't find them, soak and rinse them first)

* 2 tbs pumpkin puree

* 1 cup egg substitute (ie Costco)

* 1/2 tsp pumpkin pie spice
* 1/2 tsp vanilla extract
* 1 tsp maple extract

* 2 stevia packets (or to taste)
* 1/4 cup VOSKOS nonfat Greek Yogurt
* 1 tbs sugar-free fat-free cheesecake pudding mix

* 1 tsp finely chopped pecans



Directions:


1. Whisk together eggs, 1 stevia packet, maple extract, pumpkin pie spice, pumpkin, and vanilla extract.

2. Coat pan with cooking spray. Heat omelet pan over medium. Pour egg mixture in pan, cover, and cook for 2-3 minutes. Fold in pan and set aside.
3. Add pudding mix, nonfat Greek yogurt, 1 stevia packet, 2 tbs cranberries, and pudding mix to blender. Puree until cranberries are blended in.

4. Place omelet on a plate. Add Greek Yogurt Pudding on top, and sprinkle with remaining 1 tbs cranberries and pecans.