Fat Loss Project Day 23 Tuesday Oct 6 2009

Cardio

Warm Up - 6 min @ 4.3 mph
4 sets of Intervals
High - 2.15 min @ 5.0 mph x 4
Lower - 2.00 min @ 4.3 mph x 4

Strength Training
1. Jackknife 10 reps x3
2. Single Arm Band Pull-Downs 10 reps x3
3. Alernating lunges with Curl 12 reps each leg x 3
4. Pushup (Superset below) 10 reps X 3
5. Dumbbell Bench Pess on Ball 10 reps x 3
6. Squat, Curl, Press 10 reps
7. Band Rotations on Stability Ball 10 reps each direction

Menu Plan
Breakfast 7:30am
Smoothie made with 1/2 cup unsweetened vanilla almond milk
1/2 cup blueberries
1/2 banana
1/4 cup of whole flake oats
2 Tbsp plain low fat yogurt
2 tsp of crushed flax

Snack 10:30
Smoothie as above

Lunch 12:30
Romaine lettuce leaves
Yellow and green peppers
1 oz of grilled chicken
Apple cider vinegar

No snack

Dinner 6:00 pm
1 cup green salad
1/2 cup chopped veggies
Apple cider vinegar
1 oz of chicken