Cardio Treadmill
Warm up: 5 minutes
Intervals: 2 minutes high intensity and 3 minutes low intensity
Did 2 sets each
Strength Training Circuit Exercises
Prisoner Squat : Did 3 sets of 10 each
Bench Step-Ups: Did 3 sets of 10 each ( both of the first 2 exercises will be benefit my tennis)
Pushups: Did 3 sets of 10 each for the wall and the bench (the wall was too easy so I did the bench)
Burpees (with jump): Did 3 sets of 10 each ( a little wobbly but I did it)
Bench Dips: 3 sets of 10 reps with bent knee ( looking forward to mastering this one)
Get-Ups: First set 4 reps, second set 5, third set 3 ( Very hard to do )
Nutrition
Breakfast 6:00 am
1 apple cut up into oatmeal
1 cup cooked oatmeal
1 TBL sliced almonds
1 TBL flax seed
Morning Snack: 9:00am
1/2 cup low fat plain yogurt with 1/2 cup fresh raspberries
Lunch: 11:00am
2 cups mixed green salad
1 cup mixed carrots, broccoli, and yellow pepper
grilled chicken breast
nectarine
Afternoon Snack: 2:00pm
1 pearapple sliced with 1 TBL natural peanut butter
Dinner: 5:30 pm
2 cups steamed broccoli, cauliflower, and squash served over 2 cups mixed green salad
Squeeze of lemon juice on salad
1 piece of mahi mahi baked
Nighttime snack: 7:30 pm
2 oz of unsalted pine nuts with 1 celery stick
Had 3 Liters of water and 2 cups of Japanese Green Tea
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