Cardio- 5 minutes on treadmill , 2 min at high intensity and 2 1/2 min low intensity - 3 complete sets of each
Strength training
Shoulder Squat 10 reps with 2 1/2 lb weights, 3 sets
Step-ups with 2 1/2 lb weights, 10 reps, 3 sets
Decline Pushup 10 reps, 3 sets
Dumbbell Burpees 2 1/2 lb weights, 10 reps, 3 sets
Bench Dips (feet up) 10 reps, 3 sets
Get-ups - 1 set with 2 1/2 lb weights 10reps, 2nd and third set, 10 reps each without weight
Rested 60 seconds between each except for the Get-ups. Needed a little more time (2 min)
Menu:
Breakfast 5:30am Smoothie with 1 cup water (couldn't find vanilla almond milk yet), 1 cup frozen strawberries, 1 banana, 1/2 cup of oat flakes, 4 tbl lowfat yogurt, 1 tbl flaxseed oil, and 2 scoops of vanilla protein powder. Consumed 1/2 of mixture.
Snack 7:30am had remaining smoothie
Lunch 11:30am Romaine lettuce topped with 1 can tuna, 1 tbl olive oil, 1/4 cup red and green peppers chopped, 1/4 cup garbanzo beans. Forgot the pickle. 1 pear also.
Snack: 2:30pm 1 cup celery and carrots
Dinner: 6:30pm Green Salad topped with grilled zucchini, broccoli, and tomato topped with 3 tbl olive oil and lemon juice for dressing. Also grilled tilapia.
Snack: Was way too full from dinner.
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