FLP #23

Made up Monday's workout this morning and then did Tuesday's workout this evening. Didn't think I was capable of such a thing, but I did and feel great. I like the new workout, doesn't seem as hard but they seem to really work the abs and I like the combinations.

I ate 1/2 meals per Coach's suggestion, except for breakfast

Nutrition -

Breakfast - 9:45am
1/2 smoothie per Coach's recipe

AM Snack - noon
1/2 of 2nd 1/2 of smoothie from breakfast

Lunch - 2pm
1/2 tuna salad per Coach's recipe
1/2 sliced apple

PM Snack - 4:30pm
1 oz chicken breast
5 baby carrots

Dinner - 7:30pm
1 cup salad with carrots and red cabbage
1/2 tomato
3oz fresh grilled salmon
1/2 T. flaxseed oil with apple cidar vinegar

Water intake - 2L +

Monday's workout - 11am

Cardio -
Warmup - 5 min walking @ 4mph
2:15 min running @ 6mph/ 2 min walking @ 3.5-4 mph x 4

Strength -
Jackknife - 10x3
Single Arm Band Pull Downs - 10x3 @ 20lbs resistance
Alternating Lunges with Curl - 10x3 with 5 lb handweights
Stability Ball Pushups - 10x3
Dumbbell Bend Press on Ball - 10x3 with 15lb handweights
Squat, Curl, Press - 10x3 with 5 lbs handweights
Band Rotations on Ball - 10x3 each side @ 15lbs resistance

Tuesday's workout - 6pm

Cardio -
Warmup - 5 min walking @ 3.5-4mph
2:15 running @ 6mph/2 min walking @ 3.5-4mph x 4

Strength -
Jackknife - 10x2, 11x1
Single Arm Band Pull Downs - 10x2, 11x1 @ 20lbs resistance
Alternating lunges - 10x2, 11x1 with 5lb handweights
Full Pushups - 10x2, 11x1
Dumbell Bench Press on Ball - 10x2, 11x1 with 15lb handweights
Squat, Curl, Press - 10x2, 11x1 with 5lb handweights
Band Rotations on Ball - 10x2, 11x1 with 15lbs resistance