
Cardio Warmup: 10 minutes
Run 2:30 mins, then fast walk 2 mins low x 4
Strength Training:
Jackknife - 12 reps x 3
Single Arm Band Pull Downs (with resistance bands) - 12 reps x 3
Alternating Lunges with Curl (with resistance bands)- 16 reps x 3 (8 each leg)
Pushups - 12 reps x 3
Dumbbell Bench Press on Ball (with resistance bands)- 12 reps x 3
Squat, Curl, Press (with resistance bands) - 12 reps x 3
Band Rotations on Stability Ball - 12 reps each side x 3
Food Journal (Calorie Cycling)
8am
1/2 Smoothie (as per meal plan)
Snack 10am
Drank remaining half of smoothie
Lunch 12pm
1/2 Tuna Salad (as per meal plan)
1 apple
Snack 3pm
1 cup carrots
1/2 grilled chicken breast
Dinner 6pm @ Airport
1 cup green salad - no dressing
1 cup broccoli
3 oz grilled salmon
3 cups decaf green tea
3 16.9oz waters
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