Fat Loss Project Day 22 Monday Oct. 5, 2009

Cardio
5 minute warmup
4 sets of Intervals
High Intensity - 2:15 min @ 4.8 - 5.00 mph x 4
Low Intensity - 2.00 min @ 4.3 mph x 4

Strength Training
1. Jackknife 10 reps x 3
2. Single Arm Band Pull downs 10 reps each arm x 3
3. Alternating Lunges with Curl 12 reps total. 6 each leg
4. Pushups (superset with below) 10 reps
5. Dumbbell Bench Press on Ball 10 reps
6. Squat, Curl, Press 10 reps
7. Band Rotations on Stability Ball 10 reps each

Breakfast 7:00am
1/2 cup of old fashioned oats with
2 tbsp of unsweetened applesauce

Morning Snack
I was at a class

Lunch - 1:30
1/2 cup of greens, with carrots
1 ounce of chicken
2 tsp of apple cider dressing

Supper 6.00 pm
same as lunch
2 tsp of apple cider vinegar
1 ounce of chicken
2 liters of water