Cardio: Warmup 5 min, 4 sets each of 2 minutes high intensity and 2 minutes low intensity
Strength training: Get-ups (5 lb weight) 15 reps, 3 sets
Pushups: 14 reps, 3 sets
Burpees with jump: 14 reps, 3 sets
Walking Lunges: 16 reps, 3 sets
Standing Band rotations: 16 each direction, 3 sets
Band pull downs: 15 reps, 3 sets
Menu: 1 apple, 1 cup oatmeal, 1 tbl almonds and 1 tbl flax seed
Snack: 7:30am: 1/2 cup yogurt, 1/2 cup strawberries
Lunch: 11:30am: 2 cups green salad with carrots and yellow peppers, 1 piece of grilled chicken breast, olive oil and lemon juice, 1 peach.
Snack: 1 pear with almond butterr
Dinner: 6:30pm : 2 cups steamed spinach, 2 cups green salad with lemon and olive oil, and yellow peppers, 1 serving of grilled turkey strips.
3 liters of water.
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