EXERICSE 6:45 AM
Elliptical machine warmup: 5 minutes
Intervals: 2 minutes high intensity + 3:00 minutes low intensity, 2 sets each.
Prisoner Squat, 3 sets/14 reps
Bench Step-Ups 3 sets/14 reps
Wall Pushups 3 sets/14 reps
Burpees 3 sets/14 reps
Bench Dips (both bent and straight leg) 3 sets/14 reps
Get-Ups 2 sets/14 reps
NUTRITION
Breakfast 7:00am
1 cup green tea w/Stevia
1 cup oatmeal
1 Tbsp flax seed
1 Tbsp almonds
Cinnamon and Stevia
Snack - 1/4 cup cottage cheese
Lunch 12:30pm
2-1/2 cups romaine
1/2 cup sliced red peppers/zucchini
4 ounces chicken
Coach's dressing
Pear
Apple w/1 Tbsp peanut butter
Dinner 7:30pm
2 cups of green salad
5 ounces grilled chicken/steak mixed
Coach's dressing
Zucchini/tomatoes mixed in salad
Cup of green tea with Stevia
64 ounces water (8 cups)
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