Cardio
Warmup - 5 min @ 4.1mph
Intervals - 3 sets of intervals
High Intensity - 2 min. @ 4.5 mph x 3
Low intensity - 2 min and 15 sec @ 4.0 mph x 3
Strength Training - 3 full circuits then rest 60 to 90 sec
Shoulder squat - 13 reps x 3 circuits
Step-ups weight 5 lbs - 13 reps x 3 circuits
Decline Pushup (modified) - 13 reps x 3 circuits
Breakfast 7:30
1 apple grated into 1cup of oatmeal with 1 tbsp of slivered almonds and 1 tbsp of ground flax seed with nutmeg and stevia
Morning Snack 10:30
1/2 cup of yogurt mixed with 1/2 cup of unsweetened applesauce
We had to go out and no time or advance preparation for meal and snack
Supper 6pm
1 cup of vegetables
2 cups of salad greens
2 oz chicken breast with 1 tbsp of oil and 2 tbsp apple cider vinegar
Evening snack 8pm - 1 cup of sweet peppers, carrots and broccli
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