FLP Day 33

Incline 3

Warmup: 5 min X 3.8
High Intensity - 2:45 min X 4.2mph x4 Intervals
Low Intensity - 2.00min x 3.8mph x 4 Intervals

Strength Training
Jackknife and Pushups - 3 sets and 14 reps
Chin downs - 3 sets and 14 reps
Lunge, curl and Press - 3 sets 20 reps (10 each leg)
Toe Tappers 3 sets, 18 taps each leg (each leg )
Squat, Curl Press - 3 sets 14 reps.
Front Dual Dumbbell Raise - 3 sets 14 reps

1 liters of water

Lunch - Tuna salad with 1 can of white flaked tuna canned in water
1 tbsp of oil, 1/4 chopped green pepper, 1 chopped dill pickle,served on romaine lettuce leaves 1 whole pear

Dinner - 2 cups of squash casserole with topping of brown sugar and nuts, 4 oz of turkey, beets, 1 small piece of pie

FLP Day 32

Incline 3

Warmup 5 min @ 3.8mph

High Intensity: - 2:45min @ 4.2mph x 4 intervals
Low Intensity - 2.00min @ 3.8 mph x 4 intervals

Jackknife and pushup - 3 sets x 13 reps
Chin-Downs - 3 sets 13 reps
Lunge, Curl, Press - 3 sets and 18 reps
Toe Tappers - 3 sets 16 taps each leg
Squat, Curl, Press - 3 sets 13 reps
Front Dual Dumbbell Raise - 3 sets, 13 reps

Breakfast - Smoothie made with unsweetened vanilla milk, 1 cup of frozen strawberries, 1 banana, 1/2 cup of whole flake oats
4 tbsp of plain low fat yogurt, 1 tbsp of ground flax seeds. 1/2 portion

Morning Snack - 1/2 portion of above

Lunch - Tuna Salad with 1 can of flaked tuna canned in water, 1 tbsp of oil, 1/4 chopped green pepper, 1 chopped dill pickle, 1/4 cup of cook beans, served on romaine lettuce. 1 whole pear

2 cups of salad with 1 cup chopped veggies, 4 oz of turkey breast

FLP Day 31

Incline - 3
Warmup: - 5 minutes at 3.8mph
High Intensity - 2:30min @ 4.2mph x 4 sets
Low Intensity - 2.00min X 3.8mph x 4 sets
*please note I just noticed the high intensity should have been 2:45 min and not 2:30
I will do this over again.

Jackknife and Pushup - 12 reps x 3 sets
Chin Downs - 12 reps x 3 sets
Lunge, Curl, Press - 16 reps x 3 sets
Toe Tappers - 14 taps each leg x 3 sets
Squat, Curl Press - 12 reps x 3 sets
Front Dual Dumbbell Raise - 13 reps x 3 sets

Breakfast - Omelet made with 2 whole eggs and 2 egg whites
2 cups of spinach and greens 1/2 cup of chopped bell peppers, 3 white mushrooms, 1 diced green onion. 1 pear

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

Lunch - Mexican salad as per recipe (no cilantro)

Dinner - Salmon Burger with one tin of wild canned salmon, 1/4 cup of chopped green pepper, 2 diced onions, dill, served on mixed green with cucumber and pickles

FLP Day 30

Incline 3

Warmup: 5 min@3.8mph
High Intensity: 2:30 min @ 4.2mph x 4sets
Low Intensity: 2:00 min @ 3.8mph x 4 sets

Jackknife and Pushups 11 reps x 3 sets
Chin-Downs - 11 reps x 3 sets
Lunge, Curl, Press - 14 reps x 3 sets
Toe Tappers - 12 taps each leg x 3 sets
Squat, Curl, Press - 11 reps x 3 sets
Front, Dual Dumbbell - 11 reps x 3 sets

2 liters of water

Breakfast - 2 eggs, 1 cup of rolled oats

Lunch
3 cups of salad greens, 1 tomato, 1 sliced carrots 2 oz of grilled chicken
1 Tbsp of olive oil and lemon juice


Snack - 1 apple and 1 tbsp of almond butter

Dinner - 2 cups of salad greens, 1/2 tomato, 1 sliced carrot and 2 oz of grilled chicken

FLP - Day 29

Cardio - Incline 3

Warmup: 5 minutes @ 3.8 mph
High Intensity - 2.30min x 4.2mph x 4 sets
Low Intensity - 2.00min x 3.8mph x 4 sets

Strength Training
Jackknife and Pushup - 3 sets x 10 reps
Chin-Downs - 3 sets, 10 reps
Lunge, Curl, Press - 3 sets, 12 reps total
Toe Tappers - 3 sets, 10 taps each leg
Squat, Curl, Press - 3 sets, 10 reps
Front Dual Dumbbell Raise - 3 sets, 10 reps

2 liters of water

Breakfast - as per recipe - 1 cup of hot cereal with nuts and dried fruits as per recipe
Morning Snack - quick shake with unsweetened Almond milk, 1/2 banana, 1/2 cup of frozen berries
Lunch - Simple Salad - 2 cups of spinach and romaine lettuce, 1 sliced boiled egg,
4oz of tinned tuna in water
1 tbsp of oil and lemon juice for dressing
We got home late from an appointment and I was not hungry
Evening Snack - 1 cup of frozen berries made into an ice-cream consistency with stevia yum

1 hr water exercises for Sunday

Finished Day 2 - owed 1 exercise each - done
Finished Day 3 - owed all getups - done

FLP - Day 26

Cardio Training Incline 3

Warmup - 5 min @ 3.8mph
High Interval - 4 sets of 4.2mphx 2:30 min
Low Interval - 4 sets of 3.8mph x 2:00 min

Strength Training Circuit

Jackknife - 3 sets x 14 reps each
Single Arm Band Pull Downs - 3 sets and 14 reps each
Alternating Lunges with Curl - 3 sets 20 reps total
Pushup (superset with below) - 3 sets 14 reps
Dumbbell Bench Press on Ball - 3 sets 14 reps
Squat, Curl, Press - 3 sets with 14 reps each
Band Rotation on Stability Ball - 3 sets with 14 reps each direction

2 liters of water

Breakfast - 2 eggs, whole and scrambled. 1 cup of old fashioned oats with stevia and cinnamon.
Morning Snack - 1 cup of berries
Lunch - 3cups of salad greens, 1 sliced carrot, 1 half tomato, 4 oz of grilled chicken, 1 tbsp of oil and lemon juice
Afternoon Snack - 1 apple
Dinner 2 cups of salad, 1 tomato, 1 sliced carrot, 1 4 oz of canned tuna, 1 tbsp of oil and lemon juice

FLP Day Day 25

Cardio Training Incline 3

Warmup: 3.8mph x 5 min
High Intensity: 4.4mph x 2.30 min x 4 sets
Low Intensity: 3.8mph x 2.00 min x 4 sets

Strength Training Circuit
Jackknife 3 sets x 13 reps
Single Arm Band Pull Downs - 3 sets x 13 reps
Alternating Lunges with Curl - 3 sets x 18 reps
Pushups (superset with below) -3 sets with 13 reps
Dumbbell Bench Press on Ball - 3 sets with 13 reps
Squat, Curl Press - 3 sets 13 reps
Band Rotations on Stability Ball - 3 sets 13 reps each direction

2 liters of water.

Breakfast - 1 apple chopped and mixed with 1 cup of oatmeal, 1 tbsp of toasted almonds, 1 tbsp of grounded flax seed. Cinnamon and stevia
*I was just too hungry

Morning Snack - 1/2 cup of plain yogurt mixed with 1.2 cup of berries.

Lunch 3 cups of salad greens with 1 cup of veggies and 4 oz of turkey with oil and vinegar. 1 piece of fruit

Afternoon snack - 1 apple

Dinner - 2 cups of salad green with 1 cup of veggies and 4 oz grilled chicken and 1 tbsp of oil and vinegar.