Cardio Intervals
1. Warm up 5 minutes - 30 min to 37min( sorry, more detail here)
2. 5 min warmup - 36mph
Intervals
1. high intensity 2 min @ 4.5mph and 1 min @ 4.4mph
2. high intensity 2min@4.5mph
Low Intensity for 3 min.
1. 3 min AT 3.4mph
2. 3min at 3.4mpr
Exercises 3 sets, ll reps plus 2 more for total of 5
Prisoner Squat 5 sets
Bench step-up 5 sets
Push-ups (facing chair) 5 sets
Burpees - 5 sets
Bench Dips (using chair) 5 sets
Get Up minus wt. Needed to study the moves more
Breakfast 7:30am- apple eaten and mixed into oatmeal which was soaked in 1 cup of water overnight. Also mixed in 1 tbsp of almonds and 1 tbsp of ground flax. Nutmeg and stevia to taste
Morning Snack - 10:30am half a cup of zero fat vanilla yogurt mixed with one half cup of raspberries
Lunch 12:30pm - 3 cups of green salad, 1 cup of fresh vegetables mixed in and 4 pieces of turkey, lightly smoked with dressing of 1T olive oil, lime juice. 10 slices of canned peach with juice washed off.
Afternoon Snack 3:30 pm - 1 sliced pear with 1 tbsp of almond butter
Dinner 6pm - 2 cups of steamed veggies, 2cups of green salad with lime and oil dsg. 1 serving of chicken breast. Could not finish the salad or chicken.
Evening Snack 8pm - 2 oz of unsalted nuts with light dusting of chili powder. Could not finish
nuts and did not start eatingthe 1 cup of fresh vegetables.
Could avocado be substituted for the oil in the dressing?
Could the salad be put in the food processor?
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