Weekly Workout #4

By the end of this week you will have been doing these high intensity workouts for 20 to 24 days depending on your commitment every week. You should be feeling stronger and your clothes should be nice and loose. If not, don't be discouraged! Make sure your caloric intake is low (1200 to 1500 range)  but full of good healthy foods. Diet is really 90% of the weight loss game so you can't ignore it if you want results. But most of all you need to be patient and see things through. It took time to put the weight on and it is going to take time to take it off or if your not interested in weight loss but just toning up it takes a long term commitment to build and strengthen muscle but it will be worth it. Think lifestyle change here, but it really is an easy lifestyle change, just 20 minutes a day and yummy healthy food, sounds like a great life to me and I am living it! If you have questions or just need some encouragement leave a comment below, email me or hop on the Facebook. Lets work together and reach the fitness goals we have! With that said here is the workout breakdown for this week. Enjoy . . . it''s a "crunchy one"!

Weekly Workout  #4

Complete as many sets as possible in 11 minutes

20  Squat jacks

10  Flat press ups with knee crunch (alternate knees)

40  Low Knee High Knee Combo (alternate every 10, only count one knee for high knees)

20   Mountain Climbers

---Rest 1 minute ---

Mini set – complete as many sets as possible in 8 minutes

20 Frog Squats with side knee crunch (weighted)

20 Banana Crunches

20 Side Plank Crunches (10 on each side)

Instruction Video

Real time Workout

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