Cardio 5 minutes then 4 sets of intervals (2:15 high intensity and 2:00 low)
Strength training:
Jackknife: 10 reps, 3 sets
Chin downs: 10 reps, 3 sets
Alternating lunges with curl: 12 reps, 3 sets
Pushups: 10 reps, 3 sets
Dumbbell bench press on ball: 10 reps, 3 sets
Squat, Curl, Press: 10 reps, 3 sets
Band rotations on ball: 10 reps each direction
Menu: Breakfast 5:00am- 2 eggs scrambled, 1 cup oatmeal with cinnamon
Snack 7:00am-1 cup raspberries, 2 oz unsalted pinenuts
Lunch 11:30am- 2 cups greens, 1 tomato, 1 carrot, 1 4 oz grilled chicken, olive oil and lemon juice.
Snack: 2:30pm-1 apple with 1 tbl peanut butter
Dinner: 6:30pm- 2 cups greens, 1 tomato, 1 carrot, 1 4oz can white tuna, olive oil and lemon juice
Snack 8:00pm- 1 cup sliced broccoli and peppers
3 liters water
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