Cardio: Warmup 5 minutes, then 4 sets of 2 min of high intensity and 2 min of low intensity.
Strength Training:
Get-ups Weighted (5lb) 16 reps , 3 sets
Pushups on ball 16 reps, 3 sets
Burpees with Jump: 10 reps, 3 sets
Walking lunges - 12 total with walking version, 3 sets
Standing Band rotations- 10 each direction, 3 sets
Band Pull Downs - 10 reps, 3 sets
Rested 60 seconds between each
Menu:
Breakfast 5:00am Omelet with 1/3 cup liquid egg whites and 2 eggs, with 1 cup spinach, 1/2 cup chopped bell pepper, 3 sliced white mushrooms, and 1 green onion. Had 1/2 of grapefruit.
Snack 7:45am : Shake with 1/2 scoop of vanilla protein powder, 1/2 cup almond milk, 1/2 banana, and 1 tbl. almond butter.
Lunch 11:30am : Mexican Salad 1/2 red onion, 1/2 red pepper, chopper radishes, 1 tbl parsley, 1 tbl cilantro, 3 med tomatoes, 1/2 english cucumber. Had 1/2 of the serving .
Snack: 2:30pm: 1 cup edamame beans tossed with olive oil and sea salt.
Dinner: 6:00pm: Salmon Burger mixed with 1 egg 1 tbl olive oil 1/4 cup red bell pepper, 2 sliced green onions, seasoned with pepper and dill. Served on 2 cups of mixed greens with 2 slices tomato and cucumber.
Evening Snack 8:00pm : 2 cups popcorn.
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