minutes

20 min arm bicycle 4 minutes of sit ups (189 reps) 2 minutes of push ups (90 reps) 2 minutes of flutter kicks (120 reps) 1 minute of pull ups (34 reps)

How long before you workout do you eat? What do you consider optimal? 1 hr, 2 hrs, etc.

Steak & Potato Kebabs with Creamy Cilantro Sauce 4 servings Total Time: 40 minutes Ingredients 1/2 cup packed fresh cilantro leaves, minced 2 tablespoons red-wine vinegar, or cider vinegar 2 tablespoons reduced-fat sour cream 1 small clove garlic, minced 1 teaspoon chile powder 1/2 teaspoon...

Chicken Tacos with Charred Tomatoes Charring tomatoes in a hot, dry skillet makes them smoky and flavorful; in combination with fresh herbs and spices. Serve the tacos with reduced-fat sour cream. 2 servings Total Time: 35 minutes Ingredients 2 plum tomatoes, cored 8 ounces boneless...

EVENTS FOR FEMALES machine pullups for 2 minutes box jumps for 3 minutes cycling for distance 20 minutes Burpess for 5 minutes TIMED EVENTS FOR MALES squats 155 for 2 minutes deadlifts 155 2 minutes bench 155 for 2 minutes burpess for 5 minutes box jumps for 3 minutes WHEN -DECEMBER 1 2012...