Breakfast – Fruit salad (melon, mango, apple, pineapple,
pear, plum and strawberry)
Lunch – Chicken breast with lettuce, pepper and avocado
Dinner – 2 scrambled egg, 2 small slices of cheese, lettuce
and tomato with 2 slices of wholemeal bread.
Snack – small bowl of fruit salad
My workout for today:
Cardio.
Exercise bike – Resistance 8 – Distance 3 miles – Time 11.
55 minutes
Treadmill - Cross country – Speed 4 mph – Time 15 minutes
Resistance/Strength
Sit ups on exercise ball – 20 x 2 reps
Hip roll with exercise ball – 20 x 2 reps
Hamstring curls on exercise ball – 20 x 2 reps
Russian twists with medicine ball – 20 x 2 reps
Squats with 15 kg weight – 15 x 3 reps
Lunges with 8kg – 10 x 2 reps
Triceps push down on cable – 60lb – 16 x 2 reps
Triceps pull down on cable – 40lb – 16 x 2 reps
Lat pull down – 55lb – 16 x 2 reps
Power plate squats – 30 sec
Power plate lunges – 15 seconds each leg
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