Summer Shred #9 & NUTRITION

Here's what's been working like crazy for me:

I.F 730pm to 7:30am

730: protein coffee

10-11: apple & 1 T pB (if necessary)

2: meat, veg, starch (all days)

4: protein bar, carrots (maybe more fruit?)

7: meat/veg + 1-2 glasses red wine (thurs-sat)

This is an eat less, exercise less plan. THANK YOU METABOLIC EFFECT FOR ALL YOUR FREE EDUCATION ON THE MATTER! I'm tempted to buy there MET10 program to run during the winter. It is an Eat More, exercise more plan.

Part 1 – 10/50 x 4 = 4 min

1. Squat to Lunge Jump #15 - 15

2. Curtsy lunge to leg lift – Left #20 - 14

3. Curtsy lunge to leg lift – right - 15

4. Reverse Squat #15 - 18

– One arm KB swing 20/20 #30

Part 2 – 10/30 x 12x = 8 min

1. hollow scissors - 26/28

2. vertical scissor sit ups - 12/10

3. leg lift to butt lift abs - 10/9

4. side crunch left - 20/17

5. side crunch right - 10/16

6. Competition sit up (touch toes) - 7/8

– one arm KB swing 20/20 #30

Part 3 – 10/50 x 8 = 8 minutes

1. Elev One leg bridge – left - 29

2. Elev One leg bridge – right - 30

3. High knees – JR

4. Side to Side hops  – JR

5. Kneeling heel raises – left - 49

6. Kneeling heel raises – right - 49

7. High Knees – JR

8. Side to Side hops – JR

Cardio Burn out buy out:

6x 5/25

1. DBU - 33/22

2. Rock star Burpee - 5/5

3. Jump jack to jump tuck - 10/10

(total time = ~23min)