Cardio: 5 minute warmup, then 4 sets of intervals (2:30 high intensity and 2:00 low intensity)
Strength Training:
Jackknife: 12 reps, 3 sets
Chin Downs: 12 reps, 3 sets
Alternating Lunges with Curl: 16 reps, 3 sets
Pushups: 12 reps, 3 sets
Dumbbell Bench Press on Ball: 12 reps, 3 sets
Squat, Curl, Press: 12 reps, 3 sets
Band rotations on Stability Ball: 12 reps each direction, 3 sets
Menu: 3 liters of water
Breakfast 5:00am- Omelet 2 eggs, 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup chopped green bell pepper, 3 sliced white mushrooms, 1 diced green onion. Served with 1 small grapefruit.
Snack: 7:00am-Shake made with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:30am- Mexican Salad 1/2 red onion, 1/2 red pepper, radishes, 1 tbl parsley, 1 tbl chopped cilantro, 3 med tomatoes, 1/2 english cucumber. Added one grilled chicken breast and had 1/2 and my husband had the remaining.
Snack: 3:00pm- 1 cup edamame beans with 1/2 tbl olive oil and pinch of sea salt.
Dinner: 6:30pm- 1/2 lb lean ground turkey, 1 egg, 1 tbl olive oil, 1/4 cup red bell pepper, 2 diced green onions, and thyme. Served on 2 cups of mixed greens with 2 slices each of tomato and cucumber. My husband and I shared this.
No evening snack.
No comments:
Post a Comment