My New Workout Program!

i invented a new workout that is super intense and that I hope will get me back in the game and that will peel these 15 pounds I've gained off my body once and for all. I also have a new, very loose, diet plan.
Here is the workout:

cardio
10 minutes of sprints -->4.0mph for 1 minute, then 8.0 mph for the next minute, and so on an so forth (1 mile)
weights
1. swiss ball crunch with 10 lbs (2 sets of 25 reps)

2. Modified V-ups (2 sets of 12)

3. Plank on Swiss Ball (2 sets of 20 seconds)

4. mountain climbers on swiss ball (2 sets of 30)

5. Swiss Ball hip crossovers (2 sets of 30)

Cardio Again
10 minutes of sprints, 1 mile

Weights

1. Dumbbell Stepups (2 sets of 12 -per leg)

2. Stiff-Legged Deadlifts (2 sets of 12)

3. Box Jumps (onto a weight bench) (2 sets of 10)

4. Swiss ball hip raise and curl (2 sets of 12)

5. Reverse hip raise on swiss ball (2 sets of 20)

6. Back Extension on Swiss Ball (2 sets of 20)

7. Jump Squats (2 sets of 12)

Last Cardio:
10 minute sprints (1 mile)

The diet is just going to be healthy and I'm going to try to have starch only once a day. That's it!

Something to empower you: