monday
7 am
25 mins hiit
gonna workout later in afternoon i think
monday afternoon-full body
warm up:
trx single leg squat/trx rows/super plank pushup combo
12 per leg/12/12
repeat 2 more times
circuit#1
spiderman walks w superband around waist/burpees w superband around waist/plyo pushups on med ball/seated med ball slams
15 / 15/ 12/ 12 per side
*********REPEAT 3 MORE TIMES...30 SECS REST IN BETWEEN CIRCUITS...NO REST IN BETWEEN EXERCISES
circuit#2
single arm dumbell snatches...1 ascending set...1 minute time limit
2 reps per arm, no rest in between arms
40 x 4...go right to 50 x 4...go right to 60 x 4...go right to 70 x 4
****REPEAT 1 MORE TIME
circuit#3
pullups/dips/giant rope jumping jack/giant rope chops/rolling plank on med ball
12/12/30 secs/30 secs/15
********REPEAT 2 MORE TIMES
DIET
50g milk egg whey powder tbsp mac oil
6 omega egg w 5 egg whites spinnach
8 oz turkey spinnach handful of hazlenuts and walnuts
8 oz turkey 1 cup brown rice pasta w blueberries
50g whey 30g waxy maize
8 oz salmon w green bean handful brazil nuts
50g whey 2tbsp almond butter