Cardio: 5 minute warmup then 4 intervals 2:30 high intensity and 2:00 low intensity
Strength training:
Jackknife: 13 reps, 3 sets
Chin Downs: 13 reps, 3 sets
Alternating Lunges with Curl: 18 reps total, 3 sets
Pushups: 13 reps, 3 sets
Dumbbell Bench Press on Ball: 13 reps, 3 sets
Squat, Curl, Press: 13 reps, 3 sets
Band rotations on Stability Ball: 13 reps each direction, 3 sets
3 liters of water
Menu:
Breakfast 5:00am- 1 apple with 1 cup oatmeal, 1 tbl almonds 1 tbl ground flax seed and cinnamon.
Snack: 7:30am- 1/2 cup lowfat cottage cheese (1%) with 1/2 cup blackberries and blueberries mixed
Lunch: 11:30am- 2 cups green salad with 1 cup sliced peppers, 1 grilled and sliced chicken breast, dressing of olive oil and lemon juice and pepper.
Snack 2:30pm- 1 pear/apple with 1 tbl peanut butter
Dinner 6:30pm- 2 cups steamed spinach, 2 cups greens with lemon and oil dressing, 1 serving of baked tilapia seasoned with dill.
Snack: 1/4 cup of chopped celery.
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