FLP Day 23

Cardio Training Incline 3

Warmup:3.8mph x 5 min

High Intensity 4.2mph x 2:15 min x 4 sets
Low Intensity 3.8mph x 2:00min X 4 sets

Strength Training

Jackknife 11reps x 3 sets
Single Arm Band Pull Downs 11reps x 3 sets
Alternating Lunges with Curl 14 reps X 3 sets
Pushups (supersets) 11 reps x 3
Dumbbell Bench Press on Ball 11 x 3 sets
Squat Curl, Press 11 reps x 3 sets
Band Rotations on Stability Ball - 11reps each direction x 3 sets

2 liters of water
1/2 portions

Breakfast
Omelet made with 1/3 cup of egg whites, 1 cup of greens, onion, chopped bell peppers, 3 sliced mushrooms, 1 tbsp of oil and one peice of pear

Snack - Quick shake with 1/2 cup of unsweetened almond milk, 1/2 banana and 1 tbsp of natural almond butter

Lunch - Mexican Salad - 1/2 onion, green pepper, parsley, 1 medium tomato 2 oz of turkey

Snack 1 cup of frozen Edamame beans with 1/2 tbsp of oil, with salt and olive oil
(was too hungry)

Dinner
Bed of mixed greens with tomato and cucumber, veggies and onions, tomato with 21/2 oz
turkey

These 1/2 portions are not easy. I appreciated the easier workout