Cardio
Warmup - 5 min. at 4.1 mph
High Intensity - 2:30 min at 4.7mph x 5 intervals
low Intensity - 2:00 min at 4.1mph x 5 intervals
Strength Training
1. Jack knife and pushup x 10 reps
2. Lunge, Curl, Press 12 reps
3. Toe Tappers - 14 repeats each leg (28 total)
4. Squat, Curl,Press x 10 repeats
5. Front Dual Dumbbell Raise - 10 repeats
Note: I did not know how to do the Chin down or chin ups as I do not have a bar
in the house that allows me to do chin ups.... just thought of a park nearby which has a great outdoor gym, the equipment is made to withstand the elements. That is where I will go tomorrow.
2 liters of water
Breakfast - 9:00am
Coach Rylans Cereal (did not cook just soaked it with water - overnight is best)
- one half cup
Morning Snack 11:00am
Quick shake as per recipe except the protein.Note: am going to order from Amazon
1:00 Lunch
Made a salad with lettuce, the rest of ingredients the same except no egg.3 oz chicken
No snack
Supper 6pm - Stir fry made with lettuce and 4oz of sirloin steak
No Snack - not hungry
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