FLP 2.0 ~ Day 3

Cardio Training @ Gym
Warmup: 5 minutes on treadmill
2 min high, then 2:45 min low (running) x2

Strength Training Circuit:
Prisoner Squat - 15 reps x 3
Bench Step-Ups - 12 reps x 3
Pushups (Floor) - 12 reps x 3
Burpees - 12 reps x 3
Bench Dips - 15 reps x 3
Get-Ups - 12 reps x 3

Food Journal
Breakfast 9:30am
1/2 apple
1 cup oatmeal

1 tbsp sliced unsalted almonds
1 tbsp ground flax seed
Cinnamon and Stevia

Snack 11:30am


1/2 cup LF plain yogurt
1/2 cup frozen blueberries
Cinnamon

Lunch 2:30pm
2 cups mixed greens
1 cup chopped green & yellow peppers
1 grilled chicken breast, sliced
Dressing 1 tbsp olive oil + lemon juice
1 apple

Snack 4:45pm


1 apple - sliced

1 tbsp natural peanut butter

Dinner 8:00pm
1 cup green beans
1 cup sliced green peppers
2 cups mixed greens w/lemon/oil dressing
1 grilled chicken breast

1 cup decaf green tea
3 16.9oz Water