Exercises
Warmup: 5 min at 4.0 mph
High Intensity - 2 min. 4.4mph x3
Low Intensity - 2.15sec at 3.8 mph x 3
Strength Training - 3 circuits
Shoulder Squat - 12 reps x 3 - elbow to the knee
Step-Ups weighted(5lbs) - 12 reps x 3
Decline Pushup with small bench supporting leg from knee down - 12 reps x 3
Drinking ar least 2 liters a day
Breakfast 7:30am
Smoothie made with 1 cup of water, 1 cup blueberries, 1 half whole flake oats, 4 tbsp of no fat yogurt, 1 tbsp of crushed flax seed. one half cup for breakfast and one half for
Morning Snack 10:30am
Lunch 12:30
Tuna Salad - one half can of tuna, 1 tbsp of oil, one half red and green pepper, one chopped dill pickle, one quarter cup of garbanzo beans. Served on romaine lettuce
One apple
Afternoon Snack 3:30pm
2 slices of of turkey
Dinner 6:30pm
2 cups of salad
1 cup of veggies
1 tomato
one half tinned salmon
1 cup cooked squash
Dressing - 1 tbsp of oil and 2 of apple cider vinegar
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