Warmups - 5 min @ 4.0 mph.
Intervals 3 sets
High Intensity - 2 min @4.2 mph x 3
Low Intensity - 2 min 30 sec @3.9mph x 3
Strength Training complete 3 full circuits - rest at end of each circuit 30 to 90 sec.
Shoulder squats - elbow to knee 10 reps x 3
Step-Ups(weighted 5 lbs) - 10 reps x3
Bench Dips - using bench for feet - 10 reps with majority not touching ground! x2
Breakfast 7:00 am
1/2 Smoothie made with water, canned peaches 1 banana, 1/2 cup oatmeal, 4 tbsp no fat yogurt, 1 tbsp flax
Morning Snack - 1/2 Smoothie. Had to go out to an appointment and had it when I got home.
Lunch: 1:30 - 3 oz grilled chicken with salad and 1 cup of vegs and oil and vinegar - 1 Tbsp oil and 2 of apple cider vinegar.
Snack 4pm. - 1 cup vegetables
Dinner 6pm
2 oz of chicken breast
1 Cup of veggies
1 Cup salad with tomato
1 cup of cooked squash
Dsg 1 oil to 2 apple cider
Snack at 8:30 1/8 cup of slivered almonds
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