My 4 Hour Body Workout

This is what I have chosen as my 4 Hour Body Workout. Quick. Easy. Has proved effective thus far too. It's kind of a nice change too since it's way too hot in my opinion to run.

Monday/Wednesday/Friday

Do it before breakfast and since you're "suppose" to eat within 30 minutes, I roll out of bed and workout.

Flying Dog This shows how to do it--do 15 reps

Glute Raises This video is terrible, but all I could find. Bend your knees when you do it and push from the heel, not balls of feet.

Hip Flexor stretch 30 seconds each side

50 Kettle Ball Swings

Tuesday/Thursday/Saturday

10 burpees I go down into plank position and don't jump at the end, however, maybe I need to for now on. Nah. I squat, jump into plank (then I do a jumping jack with my legs while in plank), jump back, stand up, repeat.

Scroll down on both of these links to see how to do them. He calls the myotatic crunch: Cat Vomit Exercise

Myotatic Crunch

Plank and Side Plank

There you go. Your morning workout. Now go eat protein.

4 Hour Body Recipes

Here are the 4 Hour Body Recipes we use. Since you do Slow Carb for 6 days, we have 6 recipes and are putting them on repeat.

Steak Stir Fry (no rice-we served on fresh spinach)

Chicken Stir Fry (no rice-served on spinach and made the sauce from previous recipe because this one didn't have any)

White Bean Chicken Chili

3-4 Chicken breasts cooked: shredded

16 oz Picante Sauce

1 can chicken broth

3 cans Great Northern White Beans (do not drain beans)

¼ tsp Cumin

Cook 2-3 hours in crock pot on low

Bachelor Stew

1 lb ground beef

1 can Ranch Style Beans

1 Can vegetable soup

Cook beef, drain. Add beans and veggie soup and simmer for 30 minutes.

Another option:

1 lb ground beef

Frozen Mixed Veggies

Beef Broth

1 Can Ranch Style Beans

Follow same recipe as above

Honey-Lime Grilled Chicken with Grilled Asparagus

Yes, I used honey. It was good :)

Salad-think Chipotle

Black beans, hot sauce, grilled chicken, stir fry green bell peppers/onions/jalapenos, cilantro