DAY 54 – 10 MINUTE TRAINER by Tony Horton “CARDIO CORE” + “CARDIO” split the workout today. Did cardio core in the morning and completed cardio at night.

10:00 – 9:00    CRESCENT PRESS  (WITH USE OF RESISTANCE BELT)

9:00 – 8:00      OBLIQUE HOP SQUAT

8:00 – 7:00      TOWEL HOP SQUAT

7:00 – 6:00      THE BELLA TWIST

6:00 – 5:00      TWISTING SPRINTER

5:00 – 4:00      SPEED SKATER

4:00 – 3:00      LOADING DOCK (4 THE WAREHOUSE GUYS)

3:00 – 2:00      TRAVELING BODY BLOWS

2:00 – 1:00      ARC TWIST

1:00 – 0:00      REACHING SKATER

2:00 -0:00      COOL DOWN (RECCOMENDED)

—————————————————————————————————————-

10 MINUTE TRAINER

CARDIO - 10 Movements in 10 Minutes

2:00 – 0:00   Warm-Up (I’d recommend)         

10:00 – 9:00    Combo Run

9:00 – 8:00      Warrior Lunges

8:00 – 7:00      Tires

7:00 – 6:00      off The Line

6:00 – 5:00      Charlestown Kick

5:00 – 4:00      Circle Run

4:00 – 3:00      “The Gretch”

3:00 – 2:00      Defensive Slide

2:00 – 1:00      Side Lunge – Side Kick

1:00 – 0:00      Hop Squat – Run Home

2:00 – 0:00   Cool down (I’d recommend)     

“Start Strong, Finish Stronger”

——————————————————————————————————————

MY 5 PLANNED MEALS

“5 planned meals a day keeps the belly away”

MEAL 1 – Anator shake after my workout

MEAL 2 – Kaisen Whey Protein Shake.

MEAL 3 – www.TimHortons.ca small grilled chicken sandwich on whole wheat.

MEAL 4 – my left overs from www.ugrill.ca (teriyaki chicken with pineapple, redpeppers, tomatoes, black olives, sprouts, mushrooms)

SNACK 5 - 2  pancakes with peanut butter while cooking them for Karis, Cedric and Karen.

MEAL 6 – Greek salad with cream of chicken soup and corn.

“Start Strong, finish stronger.”

www.ducharme.ws