Cardio
Warmup: 5 min @ 4.3
Intervals: 4 sets
High - 2 min @5.0 mph x4 had to rest here a bit
Low - 2 min @ 4.3 mph x 4
Strength Training
Circuit format - 3 full circuits - rest 60 sec
Exercises and Starting Repetitons
1. Get-Ups weighted - 18 reps x 3 circuits
2. Pushups - 18 reps x 3 circuits
3. Burpees with Jump - modified half of them 13 reps x 3 circuits
4. Walking Lunges - 9x one side x 3 9x other side x 3
5. Standing Band Rotations - Rt 13 repeats x 3 cir. Lt. 13 repeats x 3 circuits
6. Band Pull-Downs - 13 repeats x 3 circuits
Breakfast 8:00 am
Sorry, I had the wrong menu here and have cleaned out all the old notes from binder, so I think it is resolved now.
1 apple, 1/2 cup raw oats soaked, 1 tsp of unsalted almonds, flax seed and cinnamon and stevia to taste
Lunch 12:30
Mexican Salad with 1/2 cup of green pepper, radishes, cilantro, 2 tomatoes, 1/4 cucumber.Dressing made from 2 tsp olive oil and 2 tsp of rice vinegar with no sugar.
Not hungry so did not add a protein
Snack 3:30pm
1 cup of Edamame beans
Dinner 6 pm - 2 cups of spinach with 1/4 cup chopped red bell pepper, 2 onions, tomato, cucumber and pickle and 2 oz of baked chicken with 2 tsp oil and 2tsp of rice vinegar sans sugar
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