Day 12

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

Hip Thrusts 3 sets of 25 – Basic exercise will begin by lying on the floor with knees bent. Drive through the heels and hips to get those hips up as high into the air as you can. When you feel you are as high as you can try getting up on those tippy toes to get a little higher. Be sure to squeeze those glutes as tight as possible throughout the entire workout. One way to add resistance is to place a weighted plate on your abs. Feel free to message me with any other modifications you may need. Good luck! MAKE THOSE BUNS BURN!!!!! (Brought to you by Crusher Fitness - Check out their page for more tips and exercises)

Breakfast: Either 2 eggs with a half of avocado and 2 pieces of bacon, Breakfast quiche, Blueberry muffins, or banana panckes

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Lunch: Grilled Turkey and Apple Burger

Drink 16oz of water

Dinner: Bacon Wrapped Filet

Work out:

Drink 8 oz of water before you go to bed.

Day 11

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

Russian twist: ultimate goal: to be in a sitting position on floor, upper body on a slight backwards angle and feet 90 degrees off the floor. Once in this position, place your hands together, twist your upper body and reach your hands to tap the left floor, come back to the center, then tap the right floor. Continue this exercise and pick up speed as you feel you can. Modification: place heels on a foam roller or anything that can get your feet 6 inches to a 90 degree height. The rest of the exercise will remain the same. You are in charge of your speed. 1 minute (Brought to you by Crusher Fitness - Check out their page for more tips and exercises)

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon,  Breakfast quiche, Blue berry muffins, or banana paleo panckes

Drink 16oz of water by lunch at this point you should have drank 32 oz! This is flushing your system!

Lunch:  Eggplant Bruschetta

Snack: Nut Bars

Drink 16oz of water

Dinner: Spaghetti squash with 5 oz of chicken and 5 oz broccoli

Workout time:

ABS Day and cardio:

http://www.youtube.com/watch?v=ZJ8Zdj0OPMI

Do as much as you can! Push yourself!

Day 10

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

Stand-up/Sit-downs: very practical for everyday life! The exercise is just that, start from a standing position, bend your knees to lower yourself into a lying down position. Then, stand up, trying not to use your elbow to get up unless necessary. If you feel comfortable with these movements and need a little more challenge jump when you return to the stand up position. 1 minute ( Brought to you by Crusher Fitness -  Check out their page for more tips and exercises)

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon, Breakfast quiche,  Blue berry muffins, banana panckes

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Lunch: Grilled salmon with a side of sautéed spinach and sautéed white onion

Drink water: 8 oz

Dinner : Greek Chicken

Workout time: Drink water during work out (push yourself hard tonight)

Do the best you can do! If that is 3 of each then do 3! Just keep the form and try your best! Push yourself. We weigh in tomorrow!

Drink: 8 oz of water before bed

Day 9

Good Morning!

Drink: 8oz Hot water with Lemon juice

Tiny Morning workout:

High knees: stand up, core (abs, obliques, back) engaged, arms out in front to set a goal for where your knees should be coming up to (try for above hips if possible) start bringing those knees up towards your chest as high as you can. when you feel comfortable with the form, continue the motion, but faster, as if jogging in place while bringing your knees up as high as you can (1 minute! Brought to you by Crusher Fitness -  Check out their page for more tips and exercises)

Breakfast:  Either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or  paleo Blue berry muffins

Drink 16oz of water by lunch at this point you should have drank 32 oz. This is flushing your system.

Lunch: Chicken Salad wrap

Drink 8 oz water after lunch

Snack: If you are hungry at all throughout the day have Celery with sunflower butter and a few raisins, only use 2 tablespoons of sunflower butter or 10 baby carrots (yes that’s it)

Drink 16oz of water

Dinner:   Bacon wrapped Filet

Workout:

Drink 8oz of water before bed