Cardio: 5 minute warmup: 4 sets of intervals 2:30 min high intensity and 2:00 low intensity
Strength training:
Jackknife: 14 reps, 3 sets
Chin downs: 14 reps, 3 sets
Alternating Lunges with curl: 20 reps total, 3 sets
Pushups: 14 reps, 3 sets
Squat, Curl, Press: 14 reps, 3 sets
Band Rotations on Stability Ball: 14 reps each direction, 3 sets
3 liters of water
Menu:
Breakfast 5:00am- 2 whole eggs , scrambled, 1 cup oatmeal with cinnamon (could only eat 1/2 of the breakfast.)
Snack: 7:30am-1 cup fresh strawberries and 2 oz almonds
Lunch: 11:00am- 1 1/2 cups greens, 1/2 tomato, 1 carrot, 1 4 oz portion of tuna, olive oil and lemon juice.
Snack: 2:30pm- 1 apple with peanut butter
Dinner: 6:30pm- 1/2 cup greens, 1/2 tomato, 1/2 sliced carrot, 1 4 oz grilled chicken, oil and lemon juice.
No evening snack.
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