Cardio: Warm up: 5 min 4 interval sets of 2 minutes high and 2 minutes low intensity
Strength training: Get Ups (5 lb) 16 reps, 3 sets
Pushups: 16 reps: 3 sets
Burpees: 16 reps: 3 sets
Walking Lunges: 20 total: 3 sets
Standing Band rotations: 14 each direction: 3 sets
Band Pull Downs: 14 reps, 3 sets
Menu: 3 liters of water
Breakfast: Smoothie with 1 cup vanilla almond milk, 1 cup blackberries, 1 banana, 1/2 cup whole flake oats, 4 tbl yogurt, 1 tbl flax oil, 2 scoops of vanilla protein hemp powder. Had 1/2 for breakfast at 5:00am and at 7:30am had the second half for snack
Lunch: 11:30am: Tuna Salad with romain lettuce, 1 can white tuna, 1 tbl olive oil, 1 med chopped cucumber, 1/4 cup garbanzo beans.
Snack: 3:00pm: 1 cup sliced carrots and celery mixed
Dinner: 6:30pm: 2 cups green salad with 1 cup chopped zucchini and 1 tomato, 3 tbl dressing of olive oil and lemon juice, 1 serving of grilled Cod.
Evening Snack: 8:00pm: 2 oz of unsalted pine nuts.
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