FLP DAY 40

Cardio - Incline 3

Warmup - 5 minutes @ 3.8mph
High Intensity - 5 sets of 4.2mph x 3 minutes
Low Intensity - 5 sets of 3.8mph x 2 minutes

Strength Training
Clean and Jerk - 3 sets x 14 reps
Get-Up - 3 sets, 11 reps each arm
Burpees,Pushup,Press - 3 sets, 14 reps
Alternating Lunge & Torso Rotation - 3 sets and 11 reps each direction
Ball Pass - 3 sets 14 reps each leg
3 Point Toe Tappers - 3 sets, 14 reps
Chin-Down & Crunch - 3 sets, 12 reps

2 liters of water

Extra - 10 minutes @ 4.0mph and 10 minutes X 3.6mph
Owed from last Sunday - 45 minutes water exercises

Breakfast -1/2 of Smoothie as per recipe
Morning Snack - 1/2 of smoothie

Lunch - Had lunch at somebody elses' place and had 1 cup of veggies including bean salad.

Dinner - 1 cup of mixed greens with 1 cup of veggies, lemon juice, 2 oz of grilled chicken and 1 cup of cooked squash

FLP DAY 39

Cardio Incline 3

Warmup: 5 minutes @ 3.8mph
High Intensity - 5 sets of 4.2mph x 3 min
Low Intensity - 5 sets of 3.8mph x 2 min

Strength Training
Clean and jerk - 3 sets,13 reps
Get-Up (quickly) - 3 sets, 10 reps each arm
Burpees, Pushup, Press - 3 sets 13 reps
Alternating Lunge & Torso Rotation - 3 sets, 10 reps each direction
Ball Pass - 3 sets, 13 reps
3 Point Toe Tappers - 3 sets,13 reps each leg
Chin-Down & Crunch - 3 sets, ll reps

2 liters of water

HALF PORTIONS

Breakfast
1/2 cup of cooked spinach
1/4 cup chopped bell peppers
1 1/2 mushrooms
1/2 diced green onion
2 tsp of olive oil
1/2 apple

Snack - Quick Shake - 2 tsp of protein powder, 1/2Cup of water, 1/2banana, 2 tsp of natural peanut butter

Lunch - Mexican Salad, 1/2 portion as per recipe with 1 oz chicken

Snack - 1/2 cup of Edamame beans

Dinner - Salmon Burger on greens - 2 oz of wild canned salmon, 1/8 cup of green pepper, 1 diced green onion, , dill, served on a bed of 1 cup of mixed greens with 1 slice of tomato, cucumber and pickle

FLP - Day 38

Incline 3

Cardio

Warmup: 5 min at 3.8mph
High Intensity - 5 sets of 3 min at 4.2mph
Low Intensity - 5 sets of 2 min at 3.8mph

Strength Training
Clean and Jerk - 3 sets, 12 reps
Get-up (quickly) - 3 sets, 9 reps each arm (18 total)
Burpees, Pushup, Press - 3 sets, 12 reps
Alternating Lunge & Torso Rotation - 3 sets, 9 reps each direction (18 total)
Ball Pass - 3 sets, 12 reps (one rep equals two passes)
3 point Toe Tappers - 3 sets, 12 reps each leg (one rep equals 3 taps, 36 each side)
Chin-Down and Crunch - 3 sets, 10 reps

2 liters of water

One Half Portions

Breakfast - 1 egg and one half cup of cooked oats with stevia and spices
No morning Snack
Lunch - 2 oz of tuna, one half tomato and carrot, one and one half cup of salad greens, 2 tsp of oil and lemon juice

Afternoon Snack - 1 apple and 2 tsp of natural peanut butter

Dinner - not hungry

Evening Snack - 1 cup of sliced raw veggies, carrot, yellow and green pepper, celery

FLP Day 37

Incline 3

Cardio
Warmup: 5 minutes at 3.8mph
High Intensity - 5 sets of 3min at 4.2mph
Low Intensity - 5 sets of 2 min at 3.8mph

Strength Training
Clean and Jerk - 3 sets, 11 reps
Get-Up(quickly) - 3 sets, 8 reps each arm (16 total)
Burpees, Pushup, Press - 3 sets, 11 reps
Alternating Lunge & Torso Rotation - 3 sets, 8 reps each direction (16 total)
Ball Pass - 3 sets, 11 reps (one rep equals two passes)
3 point Toe Tappers - 3 sets, 11 reps each leg (one rep equals 3 taps, 33 taps each side)
Chin-Down & Crunch - 3 sets, 9 reps

2 liters of water

Breakfast
One-half Portions

Half a cup of Coach`s cereal as recipe

Morning Snack: One-half cup of unsweetened almond milk with one quarter of banana
and a quarter cup of blueberries.

Lunch - one and a half cup of fresh spinach with a half hard boiled egg with a quarter of chicken breast 2 mushrooms and 1 tbsp of oil and lemon juice

No Snack

Dinner - Stir-Fry (one and half cup) with veggies, 2 tsp of olive oil and one half cup of spinach sauted with one third chicken breast.

FLP Day 36

Incline 3

Cardio
Warmup: 5 min @ 3.8mph
High Intensity - 3:00min @ 4.2mph x 5 sets
Low Intensity - 2:00min x 3.8mph x 5 sets

Strength Training
Clean and Jerk - 3 sets, 10 reps
Get-Up (quickly) - 3 sets, 7 reps each arm(14 total)
Burpees, Pushups, Press - 3 sets, 10 reps
Alternating Lunge & Torso Rotation - 3 sets, 7 reps each direction (14 total)
Ball Pass - 3 sets, 10 reps each leg (one rep equals two passes)
3 point Toe Tappers - 3 sets, 10 reps each leg (one rep equals 3 taps)
Chin-Up or down & Crunch - 3 sets 8 reps

Extra - 20 minutes at 4.2mph
2 liters of water

Breakfast - 1 cup of frozen berries, one-half cup of yogurt, plain. Stevia
No snack
No lunch
No Afternoon Snack
(Had to go out, sorry)

Dinner - 6 oz of wild salmon on large bed of greens, chopped veggies. Sauted 1 cup of spinach in 1 tbsp oil with 2 tbsp of lemon juice and dill(yum)

No evening snack - I was looking forward to this snack, but went to sleep.

FLP Day 35

Breakfast - 2 whole eggs scrambled and 1 cup of old fashioned oats with stevia and cinnamon.

Lunch - 3 cups of salad greens, 1 whole tomato, 1 sliced carrot, 13 oz of canned tuna
1 tbsp of oil and balsamic vinegar

Snack - 1 apple and 1 tbsp of natural almond butter

Dinner - 2 cups of salad greens, 1 whole tomato, 1 grated carrot, 3 oz of turkey breast
1 tbsp of oil and balsamic vinegar

FLP Day 34

Breakfast
Coach Rylan's hot cereal made with the large flake oats, 1/2 cup of bran, 1/4 cup of ground flax seed, 1/4 cup of sliced almonds, 1/4 cup of sunflower seeds, 1/4 cup of raisins. stevia and cinnamon added

Morning Snack - 1 cup of unsweetened almond milk, 1/2 banana and 1/2 frozen berries

Lunch - Simple Spinach Salad with spinach and greens, 1 sliced hard boiled egg, 2 oz of turkey oil and balsamic vinegar

Dinner - salad with 1 cup of veggies with 2 oz of grilled turkey breast and 1 tbsp of oil and Balsamic vinegar