Fat Loss Project Day 14 Sunday Sept 27/09

Apologies for getting this in late. Could not figure the darn thing out
and overwhelmed with the increased number and the new exercises.

Cardio
Warmup: 5 minutes @ 4.0
Intervals - 4 sets
High Intensity 2 min @ 4.7mph x4
Low Intensity 2 min @ 4.2 mphx4

Strength Training - 3 circuits 60 to 90 sec rest at end of each
1. Get-Ups weighted 15 reps x 3 circuits
2. Pushups - 15 reps - 8 against the wall and 7 next difficulty level x3 circuits
3. Burpees with jump - 10 reps x 3 circuits
4. Walking lunges - 12 reps x 3 circuits
5. Standing Band Rotation 10 reps left and 10 reps right x 3 circuits
6. Band pulldowns - 10 reps x 3 circuits

2 liters of water

Breakfast 8:30
3 egg whites
2 cups of spinach
1/2 cup of chopped bell peppers
1/4 cup canned mushrooms
1 diced green onion
1 slice of peach

Snack 10:30 - None

Lunch 1pm
Mexican Salad - as recipe

Snack 3:30pm
1 cup of frozen Edamame beans

Dinner 6:30pm
As recipe - exception 1 Tbsp of oil - substituted 2 tsp oil

No evening snack