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***THINGS I LOVE FOR MY WORKOUTS***

HEART RATE MONITOR WATCH: http://amzn.to/2pQwaUy

HEART RATE MONITOR CHEST STRAP/SENSOR: http://amzn.to/2rwRF90

BODYROCK WEIGHTED VEST: http://shop.bodyrock.tv/#_l_2i

RESISTANCE LOOP BANDS: https://amzn.to/2lH1MaJ

STEP STACKABLE RISER: http://amzn.to/2qILjWT

FOAM ROLLER (SMR RECOVERY): http://amzn.to/2rk1V8i

PROTEIN POWDER (BPI Sports "Whey HD. My favorite flavors are Vanilla Caramel followed by Chocolate Cookie): https://goo.gl/8xl7Kf (Use code: FITFORCEFX to get 20% off)

BCAA’s (BPI Sports “Best BCAA”. My favorite flavors are Fruit Punch, Grape & Watermelon): https://goo.gl/8xl7Kf (Use code: FITFORCEFX to get 20% off)

PREWORKOUT: http://amzn.to/2q1abW0

LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc

SUSPENSION TRAINER: It's like the TRX but WAY better! http://amzn.to/2udVmWf

Toned In Ten No. 4
Optional Equipment: Matt, chair or bench, 1 DB or KB

40/20 intervals (MC’s in “off” interval)

1) Warm up kneeling abdominal vacuum (hold for 3-4 seconds keep breathing)
2) Plank hold brace (or modified plank)
3) Lying leg lifts w/ isolated hip lift
4) Upper body elevated dead bug
5) V-lift (hands on floor behind)
6) Plank Spider-Man + cross to opp inside elbow (touch both elbows if you can!)
7) Lean backs (seated on bench or chair - slow)
8) Flying V-ups
9) Weighted stability double crunch w/ iso pause at top (KB or DB)
10) Plank knee drops (alternating)