• Overhead squats, 10 rm

• Selma

• Ab Mat 6 mins.

Do your workout in this order. Selma is a 3-round session of kettlebell snatches and pull-ups as follows:

Round 1 = 21 reps kb snatches, right hand; 21 reps kb snatches, left hand; 21 reps pull-ups
Round 2 = 15 reps kb snatches, right hand; 15 reps kb snatches, left hand; 15 reps pull-ups
Round 3 = 9 reps kb snatches, right hand; 9 reps kb snatches, left hand; 9 reps pull-ups

If you don't have an Ab Mat, any kind of sit up will do.

Diet Rule #2

Nothing else that you can do in your life: no amount of exercise, no pill, no positive thinking, no nothing - can undo the damage from a bad diet.

I hear all the time from otherwise intelligent people, "I'll just eat this piece of pie, and then work out an extra 15 minutes." Or, "why should I care about my diet, I exercise a lot."

If you have ever had similar thoughts, I hope that Rule #2 will change your thinking. The fact is that you can and will completely sabotage the goal of fitness with a poor diet.

You must first learn, and then practice, a perfectly supportive diet if your goal is fitness. Or, never ask why you're over-fat and under-performing.