Hot in here workout

Hot In Here Workout

Workout Breakdown

Time: 

Workout Type: Full Body Workout

Exercises: 3

• Sandbag Step Ups Combo 
• 20 sets for time
• Time: 7 minutes and 45 seconds
• Pike Jumps & Push Ups combo 
• 30 second intervals
• Sets: 3 sets and 1 push up, 3 sets, 2 sets and 1 push up, 3 sets, 3 sets, 3 sets
• Crab Toe Touches 
• 50 reps for time
• Time: 1 minute

INSTRUCTIONS:

Part1

Start on the left side of the chair and pick up the Sandbag on your left shoulder. Step up and over the chair 3 times. Now you are standing on the right side of the chair. Lunge back with your right leg and bring the knee up 3 times. Put the Sandbag down. This is one set. Now pick up the Sandbag and put it on your right shoulder. Continue the sequence always switching shoulders after each set. Do 20 sets as fast as you can.

My time was 7 minutes and 59 seconds.

Part2

Start with 3 Pike Jumps over your mat and then do 2 step over push ups. Repeat as many times as possible during each 30 second interval

Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals.

My score:

5 sets, 3 sets and 3 pike jumps, 3 sets, 3 sets, 2 sets and 3 pike jumps, 2 sets and 2 pike jumps

Part3

Try to push your hips as high as possible while you touch your toes with the opposite hand. Switch arm and leg for each rep. Your goal is to complete 50 reps as fast as possible.

6:00: Bell pepper omelet
9:00: Apple baked oatmeal
12:00: sweet potato/steamed broccoli/ grilled chicken thigh
3:00: Sweet potato and black bean muffin; 1 cup steamed broccoli
6:00: Mint chocolate chip protein shake
9:00: Bubba gump's stuffed trout with 1 cup steamed broccoli

Baked apple pie Oatmeal
Makes 1 serving

Ingredients:

1/2 cup dry oats
1 cup water
2-3 T liquid egg whites
1/8 t baking powder
pinch salt
1/4 cup chopped apples
1 T golden raisins
pinch cinnamon
pinch apple pie spice
sugar substitute to taste
1/2 t vanilla extract

*1/2 cup almond milk optional
*raw sugar optional

Directions:

Mix all of the above (with the exception of the milk) and bake in a 350 degree oven for 30 minutes.

Optional: Sprinkle a little raw sugar on top and broil for 3-4 more minutes until sugar caramelizes.
Optional: Drizzle with a little almond milk or similar.