Still going strong, my diet is looking real good now. I like doing HIIT cardio just twice a week much better and knowing I don't have to do cardio on my weight training days is also great.

26 min. HIIT cardio (rowing)
-resistance: 5
-lowest speed: 33 SPM
-highest speed: 41 SPM

-5 min. warm up
1 min. high intensity
2 min. moderate intensity
1 min. high intensity
2 min. moderate intensity
1 min. high intensity
2 min. moderate intensity
1 min. high intensity
2 min. moderate intensity
1 min. high intensity
2 min. moderate intensity
1 min. high intensity
-5 min. cool off

-Ball Wall squats (3 sets; 20-30lbs; 15 reps)
-Deadlifts (2 sets; 22-30lbs; 15 reps) I didn't really feel that I was doing them correct, I felt more in my lower back than my hamstrings & glutes,........hmmmmm
-Lunges (2 sets; BW; 15 reps) I can dip a little lower now :)

total body stretching

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