Cardio 5 minutes
4 sets of 2:30min hi intensity
4 sets of low intensity 2 min each
Strength Training:
Jackknife: 3 sets of 13 reps
Chin Downs 3 sets of 13 reps
Alternating Lunges w/ Curl 3 sets of 18 reps
Push Ups 3 sets of 13 reps done as superset
with Dumbell Bench Press on Ball 3 sets of 13 reps
Squat, Curl, Press: 3 sets of 13 reps
Band Rotations on Ball 3 sets of 13 reps each side
Nutrition:
Breakfast: 8:00am 1/2 C oatmeal w/ 1/2 apple
Snack: 1/4 C yogurt w/ 1/4 c blueberries
Lunch: Salad w/ 2 oz chicken and 1/2 T Evoo
Snack: Orange
Dinner: Pork Chop w/ salad
Snack: 2 oz almonds
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