She Sweats: Sunday Shred - "Kill It" Workout Mix

For Sunday Shred today, we wanted to give you a POWERFUL workout mix, entitled the "Killin' It" Workout Mix that you can use whether you are busting out one of our previous Sunday Shred routines (our Treadmill HIIT or Elliptical HIIT), Combat Abs or just lifting that poundage in the gym. No worries here... it's upbeat and will definitely have you killin' your workout in no time flat!

The "Kill It" Workout Mix

Scream - Usher

All Around the World - Justin Bieber

We are Young - Tonight

Drive By - Train

Only One - Sammy Adams

Where Have You Been - Rihanna

Stereo Hearts - Gym Class Heroes

Starships - Nicki Minaj

Somebody That I Used to Know - Gotye

You and I - Lady Gaga

Call Me Maybe - Carly Rae Jepsen

Everybody Talks - Neon Trees

Sunday Shred: HIIT Cardio & Playlist

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Are you ready to get your sweat on? Sculpt those glutes and thighs with this targeted HIIT routine!

The HIIT (High Intensity Interval Training) Treadmill (or shall we say, "Shredmill") workout this week for kicking your metabolism into high gear and ultimate fat burning! Don't forget to checkout the Playlist too - it will definitely keep you on your toes during this workout!

Glute and Thigh Toning HIIT Routine

* You can download a readable version of the actual workout here.

Glute and Thigh Toning Playlist

• Eye of the Tiger - Survivor (4:05 min)
• Tik Tok - Ke$ha (3:19 min)
• Check It Out - Will.I.Am and Nicki Minaj (4:10 min)
• I Like It - Enrique Iglesias featuring Pitbull (3:51 min)
• Club Can't Handle Me - Flo Rida featuring David Guetta (3:53 min)
• Party in the USA - Miley Cyrus (3:22 min)
• Only Girl (in the World) - Rihanna (3:55 min)
• Seven Nation Army - The White Stripes (3:51 min)
• Sexy and I Know It - LMFAO (3:19 min)
• Payphone - Maroon5 (3:51 min)

** You will have a minute or two of music left over, so if you want to keep on cooling down, feel free! **

Enjoy it and let me know how you do!

Happy HIIT'ing!

Chocolate Apple Oatmeal Protein Bars

Picture it: You are running late for your meeting at work and bam! you are supposed to eat in 15 minutes and don't have time to run to get your prepared chicken breast and veggies. No problem! Reach for one of these Chocolate Apple Oatmeal Protein Bars - they are portable and perfect for on-the-go eating!

Clean Eat Recipe : Chocolate Apple Oatmeal Protein Bars

Ingredients:

• 2 cups rolled oats
• 1/2 cup natural nut butter
• 1 tbsp coconut oil
• 1 tbsp ground flaxseed
• 4 scoops chocolate protein powder
• 3/4 cup unsweetened applesauce

Directions:

1. Line an 8" square baking dish/pan with parchment paper (wax paper will also work if you do not have parchment paper on hand). He & She Tip: I trimmed my parchment paper to fit and put one strip going longways and one strip sideways.

2. Warm the nut butter and the coconut oil in the microwave for 15-20 seconds to soften.

3. Combine all ingredients in a medium-sized bowl. Mix using hands or a spoon until well blended.

4. Pour mixture into lined dish and smooth with the back of a spoon until even.

5. Place in freezer for 45 minutes. Remove from freezer, lifting parchment paper and bars out of the pan and place on a flat surface. Using a pizza wheel, cut into 8 bars. Serve.

Gluten Free Version: Use Gluten-Free Rolled Oats as an alternative

Macros:

• Calories: 378
• Fat: 21 g
• Protein: 24 g
• Carbs: 28 g
• Sugar: 5 g

These are a great little clean pick-me-up but due to a close 30% fat, 30% protein and 30% carb ratio, I wouldn't recommend eating these more than once or twice per week (depending on your calorie intake needs). You can save the rest in the freezer and take out at the beginning of the day - they should defrost in time for your 3rd or 4th meal of the day.

Enjoy our recipes?  Get help with your grocery shopping here.

Adapted from Oxygen Magazine's July 2011 Article, "Portable Protein"