Cardio 5 minutes
5 sets of 3 min hi intensity followed by 5 sets of 2 min low intensity
Strength Training:
Clean & jerk 3 sets of 11 reps
Get ups: 3 sets of 16 reps
Pushups & Press 3 sets of 11 reps
Lunge w/ torso twist 3 sets of 16 reps
Ball Pass 3 sets of 11 reps
Toe Tappers 3 sets of 11 reps
Chin down and crunch 3 sets of 11 reps
Nutrition:
Breakfast 8:00am 1/2 serving of Rylans good oatmeal
Snack 10:30am 1/2 serving of quick shake per food plan
Lunch: 1:00pm 1/2 serving of simple spinnach salad (yummy!)
Snack: 3:30pm fresh raw veggies
Dinner: 6:00pm 1/2 serving of Stir Fry made per food plan w chicken breast
Snack: frozen smashed berries
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