HIIT and Lower Abs

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on bike

Abs (lower abs focus)

hanging leg raises - BW x 18, BW x 14, BW x 12
Reverse Crunches - BW x 12, BW x 12, BW x 12

I drank my casein shake by mistake post-workout. Pisses me the hell off because now I have to have my iso later which means i'll be starving 45 minutes after drinking it. I only started using casein like a month ago and it is a saviour as an afternoon meal with some almonds. I usually take it between my solid food meals. 1 scoop keeps me full for a while even when compared to solid foods. I even mix some with my cottage cheese and p&b before bed and it sticks to my stomach like nothing else. Love it!!