Today I did two workouts:
The first workout will be a 4 minute workout of Interval Training
Set your timer for 12 rounds x 5 seconds rest and 15 seconds work.
- Blaster Push ups
- Jumper (jump squat with tuck)
The second workout is called sexy beast workout
Set your timer for 6 rounds x 10 seconds rest and 30 seconds work.
There are 4 excersises and you will complete the first 6 rounds for the first exercise, and so on.
- Dynamic Squats- 25, 23, 20, 22, 30, 21
- Reverse Push Ups- 18, 13, 9, 11, 11, 9
- Diver Bombers- 6, 5, 3, 3, 4, 3 1/2
- Prisoner Get Ups- 4, 5, 5, 5, 5, 5
Diet
6 am: 3 egg whites, spinach, green onion, tomatoes, with blue cheese
9:30 am: chocolate protein shake with 1c ice, 1c coffee, 1TBS cinnamon
-13 grapes
12 pm: baked blueberry oatmeal with 1/2 banana, 5 cashews
-chocolate protein shake [1/2 scoop whey, 1/4 cup milk, 1/2 cup water]
2:00 pm: 4 oz boiled chicken breast, 1/2c brown rice, 1/2 c steamed green beans, 1/2c steamed broccoli
5:00 pm: 2 carrot cake protein bars
8:30: 2 celery sticks, 4 carrots, and 1 TBS hummus
10:30 pm: 4 egg whites, 1/2 cup yogurt, 1/4 cup blackberries
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