Week Four
Monday
Nutrition
Breakfast - 2 scrambled eggs, 1/2 C oatmeal
Snack - strawberries & mixed nuts
Lunch - salad w/oo & lemon, and chicken
Snack - apple w/ pb
Dinner - salad w/oo & lemon, and chicken
Exercise
5 min warm up on treadmill
intervals - 2:15 min high, 2:00 min low, 3 sets
jackknife - 10 reps, 3 sets
single arm pull downs - 10 reps, 3 sets
alternating lunges w/ curl - 10 reps, 3 sets
pushups - on knees, 10 reps, 3 sets
dumbbell bench press on ball - 10 reps, 3 sets
squat, curl, press - 10 reps, 3 sets
band rotations on ball - 10 reps, 3 sets
Tuesday
Nutrition
Breakfast - Omelet as prescribed (half)
Snack - quick shake - all (I forgot)
Lunch - mexican salad - half
Snack - apple w/pb
salmon burger on greens - all
Exercise
5 min warm up on treadmill
intervals - 2:15 min high, 2:00 min low, 3 sets
jackknife - 11 reps, 3 sets
single arm pull downs - 11 reps, 3 sets
alternating lunges w/ curl - 11 reps, 3 sets
pushups - on knees, 11 reps, 3 sets
dumbbell bench press on ball - 11 reps, 3 sets
squat, curl, press - 11 reps, 3 sets
band rotations on ball - 11 reps, 3 sets
Wednesday
Breakfast - Smoothie
Snack - Smoothie
Lunch - green salad w/chicken
Snack - apple w/pb
Dinner - tuna steak, salad, broccolli
Exercise
5 min warm up on treadmill
intervals - 2:15 min high, 2:00 min low, 3 sets
jackknife - 12 reps, 3 sets
single arm pull downs - 12 reps, 3 sets
alternating lunges w/ curl - 12 reps, 3 sets
pushups - on knees, 12 reps, 3 sets
dumbbell bench press on ball - 12 reps, 3 sets
squat, curl, press - 12 reps, 3 sets
band rotations on ball - 12 reps, 3 sets
Thursday
Breakfast - oatmeal w/almonds, apple
Lunch - at work - 'international' Christmas luncheon - small amount of various traditional foods from China, India, Phillipines, Vietnam, Mexico
Dinner - saladw/oo & lemon, chicken
Exercise
5 min warm up on treadmill
intervals - 2:15 min high, 2:00 min low, 3 sets
(short amount of time)
jackknife - 10 reps, 2 sets
single arm pull downs - 10 reps, 2 sets
alternating lunges w/ curl - 10 reps, 2 sets
pushups - on knees, 10 reps, 2 sets
dumbbell bench press on ball - 10 reps, 2 sets
squat, curl, press - 10 reps, 2 sets
band rotations on ball - 10 reps, 2 sets
Friday
Breakfast - scrambled eggs & oameal
Snack - strawberries & almonds
Lunch - salad w/chicken
Snack - apple w/pb
Dinner - at restaurant for husband's work Christmas party -salad of mixed greens w/walnuts, sea bass w/roasted green beans & peppers, asparagus
Exercise
5 min warm up on treadmill
intervals - 2:15 min high, 2:00 min low, 3 sets
(short amount of time)
jackknife - 10 reps, 2 sets
single arm pull downs - 10 reps, 2 sets
alternating lunges w/ curl - 10 reps, 2 sets
pushups - on knees, 10 reps, 2 sets
dumbbell bench press on ball - 10 reps, 2 sets
squat, curl, press - 10 reps, 2 sets
band rotations on ball - 10 reps, 2 sets
