What's my name workout

WORKOUT BREAKDOWN: WHAT'S MY NAME WORKOUT

• Roll It Hard Core Exercise
•  20 reps
• Sandbag Squat & Jump Tuck
•  20 reps
• Broomstick Exercise
•  40 (20) reps
• High Knees with Jump Rope
•  max. effort during each 20 second interval

INSTRUCTIONS:
This workout is a combination of Interval Cardio and Strength Training that will keep the focus on your core muscles. You will need some basic home exercise equipment: Interval Timer (as always), exercise mat, balance ball, jump rope, Sandbag and a broom stick.

1. Roll It Hard Core Exercise – 20 reps

This is your starting position with your feet about shoulder width appart. Your toes and knees are pointed slightly outwards and your lower back is pressed into the mat.

Squeeze your butt, tense your abs and lift your hips up to get your body in one line.

This is the hardest part of the exercise but also the one that brings the most amount of benefits. Roll the ball towards your butt until your knees are pointed up towards the ceiling.

2. Sandbag Squat & Jump Tuck – 20 reps

Grab your Sandbag by the handles and bring it up to hold it in front of you just like you see it on the picture. Sit back as if there was a chair behind you and in this position you will do 10 mini squats – just short quick pulses with your butt up and down.

Put the Sandbag on the floor and and jump up. As you jump, bring your knees up so that you can smack them with your hands.

Complete this set 20 times.

3. Broom Stick Exercise

This is the starting position. Grab the broomstick in a wide grip and squeeze it like you are trying to bring your fists together. Make sure your shoulders are packed down and your shoulder blades are flat on the mat at all times.

Your knees are locked together at a 90° angle, and your feet are flexed. Keep your core tight and your lower back pressed firmly into the mat.

Rotate slowly to the left keeping both shoulders on the ground and your knees together.

Repeat towards the right side.

Beginners will complete 20 reps total and everyone else will do 20 reps on each side (alternating sides).

4. Interval Skipping – 4 minutes (high knees)

Set your Interval Timer for 8 rounds of 10 seconds (rest) and 20 seconds (high knees) intervals. Your goal is to push yourself at maximum effort for each 20 second interval.

REPEAT ALL 4 PARTS TWO MORE TIMES TO COMPLETE THE ENTIRE WORKOUT! ENJOY :)

DIET

6:00: 5 egg scramble with broccoli & spinach with pepper jack and cheddar cheese/ 2 cups coffee
10:00: 2 rice cakes with 1 tbs red pepper hummus with 4 sliced cucumber/ 2 Turkey Meat-loafs
1:00: Blueberry and cream cheese oatmeal with/ 1 protein shake
4:00: Butternut squash fries with sweet creamy sauce, 1 cup green beans, grilled paprika chicken
6:00: 1 corn tortilla topped with black beans, peppers, onion, salsa and grilled chicken breast
9:30: Vanilla bean protein shake

BAKED BLUEBERRY 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 blueberries
1/2 t vanilla extract
sugar substitute to taste
dash cinnamon
1 cup water
2 T. sugar-free Torani syrup (I used Strawberry)

BUTTERNUT SQUASH WITH SWEET CREAMY DIP
Makes 5 servings

Ingredients:

* 1 medium butternut squash
* 1 tbs olive oil
* 1 tsp chili powder
* 1 tsp ground cumin
* sea salt to taste

* 2 ½ cups VOSKOS nonfat Greek Yogurt
* maple extract to taste (start with 1 tsp and add as needed)
* sugar sweetener to taste

Directions:

Peel and slice butternut squash into 1/2" x 3" fries. Toss lightly with olive oil, cumin, and chili powder. Add sea salt if desired. Spread out on a cookie pan coated with cooking spray. Bake in a 425 oven for 30-40 minutes or until crisp.

Meanwhile combine yogurt with maple extract and sweetener to taste.

Serve one cup of fries with 1/2 cup of yogurt sauce.