Cardio
Warmup: 5 min.at 4.2 mph
Intervals - 4 sets
High - 4.9mph x 4
Low - 4.2mph x 4
Strength Training Circuit format 3 full circuits
Get-Ups weighted: 17x3
Pushups - 17 X 3
Burpees, with jump - 17 x 3
Walking lunges - 17 x 3
Standing Band rotation - 17 each direction
Band Pull-Downs - 17 x 3
Water 2 liters
Breakfast 8.00am
Smoothie made with vanilla milk and mixed fruits. 1 banana 1/2 cup whole flake oats
4 tbsp of plain low fat yogurt. 1 tbsp of flax seed ground
1/2 for breakfast 1/2 for snack at 3:30pm
Lunch 1:00pm
1 cup of green salad
1 cup of vegetables
1 3 oz of tuna fish
1 tbsp of apple cider dressing
oops, got the wrong Wednesday recipes
rest of ingredients as per recipe
1 pear
Afternoon Snack 3:30pm 1 cup of vegetables
Dinner 6:30pm
as per recipe
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