Cardio : Warm up on treadmill : 5 min , 3 min at high intensity and 2 min at low intensity, 2 reps then increased to 5 min at high intensity and 4 min at low for the last set
Strength training: Shoulder squat with 2 1/2 lb weight 15 reps for 3 sets
Step-ups : 2 1/2 lb weight 15 reps for 3 sets
Decline pushup: 1 set of 15 reps and the other 2 sets on the ball, 15 reps each
Dumbbell Burpees: 15 reps at 3 sets
Bench Dips with feet up: 15 reps at 3 sets
Get ups- 15 reps at 3 sets each with 2 lb weights
Rested 60 sec or less between each set
Menu: (Did not have todays printout so I used a previous menu , I was out of town)
Breakfast: Oatmeal with almonds, flaxseed, 1 whole apple ( one of my favorite breakfasts)
Snack: Yogurt with 1/2 cup raspberries
Lunch: Greens with sliced turkey, red and green peppers, olive oil and lemon and 1 plum
Snack: apple with almond butter
Dinner: 1 small fillet of beef ( no fat ) about 2 1/2 oz grilled with green salad and steamed spinach (2 cups raw before steaming)
Snack: Went to bed and not hungry for snack
Water: 3 liters, too hot here for green tea or anything else besides ice water (which I love)
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