Fat Loss Project Day 15 Monday Sept. 28/09

Cardio
Warm up: 5 min @ 4.0mph
Intervals 4 sets
High Intensity 2 min @ 4.7mph x 4 intervals
Low Intensity 2 min @ 4.mph x 4 intervals

Strength Training - 3 full circuits with 60 to 90 sec. rest
1. Get-ups weighted 5 lb - 14reps x 3 circuits
2. Pushups - 7 at wall x 14 x 3 circuits: 8 at next difficult level x14 x 3 circuits
3. Burpees with Jump - 15 reps x 3 circuits
4. Walking Lunges - 12 reps x 3 circuits
5. Standing Band Rotation - 10 each direction Rt. 10 rep x 3 Lt 10 rep x 3
6. Band Pull-Downs - 10 reps x 3 circuits

Water 2 liters

Breakfast 8:00 am
Recipe as written, exception
3 egg whites and 2 tsp of oil

Snack 10:30 pm
as per recipe. Used a frozen banana

Lunch 2pm
as per recipe - 1 to 2 oz of chicken instead of a chicken breast and 2tsp of oil rather then 1 tbsp

Snack 3:30pm
Edamame - as per recipe

Dinner 6:30pm
as per recipe except 2 tsp of oil for 1 tbsp of oil