Cardio 5 minute warmup 4 sets of intervals 2 min high intensity and 2 min low intensity
Strength training: Get ups (5 lb) 16 reps, 3 sets
Pushups- 16 reps, 3 sets
Burpees- 16 reps, 3 sets
Walking Lunges- 18 total lunges
Standing Band Rotations- 13 each direction
Band Pull Downs- 13 each direction
Menu
Breakfast 5:00am- 2 whole eggs and 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup red bell peppers, 3 sliced white mushrooms, 1 diced green onion. Made into an omelette. 1 orange.
Snack: 7:00am- Shake with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:00am- Mexican salad, 1/2 red onion, 1/2 red pepper, 2 radishes, 1 tbl chopped parsley, 1 tbl chopped cilantro, 3 med tomatoes diced, 1/2 cup english cucumber. Topped with 1 chopped grilled chicken breast and juice of lime and olive oil. I had 1/2 of the salad and my husband had the other half.
Snack: 3pm - 1 cup edamame beans tossed with olive oil and sea salt.
Dinner: 6:30pm- Salmon Burger mixed with canned wild salmon, 1 egg, 1 tbl olive oil 1/4 cup chopped red pepper, 2 diced green onions, salt and pepper and dill. Served with greens with tomato and cucumber slices. My husband had the other burger.
Snack: Too full.
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