Today was a great workout! I was dragging when I got to the gym but once we got started I got pumped up!

Warm Up:
5 Minutes stationary bicycle, level 4

Exercises:
Lower Ab Machine 10x10+lbw/12x10+lbw/15x10+lbw
Cross Over Crunches 15xbw/15xbw/15xbw
Double Crunches 12xbw/15xbw/20xbw

Cardio: 15 Min HIITS on Each Machine (45 Minutes Total)
Bicycle HIIT Level 1, Speed Increments from 65-105rpms
Treadmill HIIT 3.2Speed, Incline levels from 1-5
Elliptical HIIT Speed Increments rom 50 -70mph

Diet:
1egg, 3 eggwhites, 1/4 cup spinach, 1/2 tomatoe, scrambled.
1 coffee w/1 tsp nf creamer
8 pc spicy tuna sushi rolls ( tuna, rice, seaweed wrap)
1 grapefruit
1 protein bar
1 smoked salmon salad(1/2 cup smoked salmon, 1 egg, 1 1/2 cups romaine lettuce, 3 cherry tomatoes, 4 Kalmata olives, green onions, parsley and salt and pepper.
1000mcg fish oil

---

Comments