Cardio Training
Incline 1+
Warmup - 5 min @3.5mph
High Intensity - 2 min @ 3.9mph x 3 sets
Low Intensity - 2.30 min X 3.5 mph x 3 sets
Strength Training - all 3 sets, 11 reps
Shoulder Squat
Step-Ups Weighted
Decline Pushup - 1 set at knee. Second set at shins Third set at ankle
Dumbbell Burpees
Bench Dips
Get-Ups - weighted
2 liters of water consumed
Breakfast 7:30am - 1 apple shredded and mixed into 1 cup of old fashioned large flake oats, soaked for several hours. Cinnamon and stevia to taste
Morning Snack 10:30 am - 1/2 cup of low fat plain yogurt with 1/2 cup of strawberries
Lunch 12:30pm - 1 cup of fresh veggies in salad and 21/2oz of turkey.2 tsp Annie's natural dressing 1 piece of kiwi
Afternoon Snack 3:30pm - 1 apple with 1 tbsp of natural almond butter
Dinner 6:00pm - 1 cup of boiled sweet potato 2 cups of green salad 2 tsp of Annies natural dsg.- 1 4 oz serving of rib steak
Evening snack - 2 oz of unsalted nuts
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