Fat Loss project Day 15 Monday Sept. 28/09

Cardio
Warm Up: 5 min @ 4.0 mph
Interval 4 sets
High intensity 2 min @ 4.7mph x 4 x intervals
Low intensity 2 min 2 4.0 mph x 4 intervals

Strength Training 3 Full circuits with 60 to 90 intervals
1. Getups 5 lbs 14 each x3
2. Push-Ups 7 at wall x 15 x 3 circuits
3. Burppees with jump - 15 x 3 circuits
4. Walking lunges - 12 x 3 circuits
5. Standing Band Rotation 10 each direction Rt. 10x3 Lt 10x3
6. Band Pulldowns 10 x 3 circuits

Breakfast 8:am
as per recipe exceptions 3 egg whites and 2 tsp of oil

Snack 10:30
AS per recipe -

Lunch 2pm
AS per recipe exceptions1 to 2 oz chicken and 2 tsp of oil

Snack 3:30 - Edamame beans

Dinner 6:30pm
exception to recipe - 2 tsp oil