Cardio Training - Incline at 1+
Warmup: 5 minutes at 3.7 mph
High Intensity - 4.1mph x 2 min. x 3 sets
Low Intensity - 3.7 mph x 2.15 min x 3 sets
Strength Training Exercise - Sets and Reps all 14 reps x 3 sets
Shoulder Squat
Step-Ups Weighted (under 5 lbs)
Decline Pushup
Dumbbell Burpees
Bench Dips - Feet Up
Get-Ups - weighted (under 5 lbs)
Breakfast and Morning Snack
1 cup of unsweetened vanilla almond milk
1 cup of frozen blueberries
1 banana
1/2 cup of whole flake oats
4 Tbsp of plain low fat yogurt
1 Tbsp of grounded flax seed
1/2 for breakfast and 1/2 for snack
Lunch - exchanged the tuna for grilled chicken all else the same
No afternoon snack
Dinner - 3 cups of salad with 1 cup of veggies, 1 tbsp of oil and lemon juice and 1 serving 4oz of salmon. 1 cup of cooked squash
No evening snack
Paid back 1 set each of exercises for Day 2
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