FLP - Day 16

Cardio Training - Incline 2+

Warmup: 5min @ 3.7mph
High Intensity - 2min @ 4.1mph x 4 Sets
Low Intensity - 2 min @ 3.7mph x 4 Sets

Strength Training Circuit

Get-Ups - 16 reps x 3 sets
Pushups - 16 reps x 3 sets
Burpees with jump - 11 reps x 3 sets
Walking lunges - 14 lunges x 3 sets
Standing Band Rotations - 11 each direction x 3 sets
Band Pull-Downs - 11 reps x 3 sets

Drank 2 liters of water

Breakfast - Smoothie with 1 cup of unsweetened almond vanilla milk, 1 cup of blueberries, 1 banana, 1/2 cup of whole flake oats, 4 tbsp of plain low fat yogurt
1 tbsp of crushed flax seed. - 1/2 smoothie

Morning Snack - 1/2 of smoothie

Lunch - 1 tin of salmon, 1 Tbsp of oil, 1/4 cup of chopped green pepper, 1 dill pickle, chopped, with romaine lettuce, 1 pear

Afternoon Snack - 1 cup of veggies, 4 oz of deli turkey

Dinner - 2 cups of green salad, 1 cup of veggies, 1 Tbsp of oil with lemon juice, 1 serving of lean protein, 1 cup of squash