FLP DAY 40

Cardio - Incline 3

Warmup - 5 minutes @ 3.8mph
High Intensity - 5 sets of 4.2mph x 3 minutes
Low Intensity - 5 sets of 3.8mph x 2 minutes

Strength Training
Clean and Jerk - 3 sets x 14 reps
Get-Up - 3 sets, 11 reps each arm
Burpees,Pushup,Press - 3 sets, 14 reps
Alternating Lunge & Torso Rotation - 3 sets and 11 reps each direction
Ball Pass - 3 sets 14 reps each leg
3 Point Toe Tappers - 3 sets, 14 reps
Chin-Down & Crunch - 3 sets, 12 reps

2 liters of water

Extra - 10 minutes @ 4.0mph and 10 minutes X 3.6mph
Owed from last Sunday - 45 minutes water exercises

Breakfast -1/2 of Smoothie as per recipe
Morning Snack - 1/2 of smoothie

Lunch - Had lunch at somebody elses' place and had 1 cup of veggies including bean salad.

Dinner - 1 cup of mixed greens with 1 cup of veggies, lemon juice, 2 oz of grilled chicken and 1 cup of cooked squash

FLP DAY 39

Cardio Incline 3

Warmup: 5 minutes @ 3.8mph
High Intensity - 5 sets of 4.2mph x 3 min
Low Intensity - 5 sets of 3.8mph x 2 min

Strength Training
Clean and jerk - 3 sets,13 reps
Get-Up (quickly) - 3 sets, 10 reps each arm
Burpees, Pushup, Press - 3 sets 13 reps
Alternating Lunge & Torso Rotation - 3 sets, 10 reps each direction
Ball Pass - 3 sets, 13 reps
3 Point Toe Tappers - 3 sets,13 reps each leg
Chin-Down & Crunch - 3 sets, ll reps

2 liters of water

HALF PORTIONS

Breakfast
1/2 cup of cooked spinach
1/4 cup chopped bell peppers
1 1/2 mushrooms
1/2 diced green onion
2 tsp of olive oil
1/2 apple

Snack - Quick Shake - 2 tsp of protein powder, 1/2Cup of water, 1/2banana, 2 tsp of natural peanut butter

Lunch - Mexican Salad, 1/2 portion as per recipe with 1 oz chicken

Snack - 1/2 cup of Edamame beans

Dinner - Salmon Burger on greens - 2 oz of wild canned salmon, 1/8 cup of green pepper, 1 diced green onion, , dill, served on a bed of 1 cup of mixed greens with 1 slice of tomato, cucumber and pickle