Cardio: 5minutes
4 sets of 2:30min Hi intensity followed by 2min of low intensity
Strenght training:
Jack knife & pushup 3 sets of 12 reps
Chin downs 3 sets of 12 reps
Lunge curl, press 3 sets of 16 reps
Toe Tappers 3 sets of 14 taps
Squat, Curl, Press 3 sets of 12 reps
Front Dual dumbell raise 3 sets of 13 reps
Nutrition:
Breakfast: 8:00am Omelet.. 1/2 portion per Rylans food plan
Snack: 10:30 Quick Shake 1/2 portion per food plan
Lunch: 1:00pm Mexican salad w/2 oz chicken breast..1/2 portion per food plan
Dinner: 1/2 portion Salmon patty per food plan
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