Fitness

Nov. 26 - Dec. 1st

Most of the workouts I'm going to be doing are from the Nike Training Club App. 

I'm not sure if its avalible on Android. 

I love this app cause it doesnt need wifi to work.

Monday: 30 min Cardio.

Ab Burner. 

1min Toe Touches

1min Russian Twists

30 sec Plank (on hands)

1min modified side planks (30sec each side) 

1min Crazy Ivans

 (in crunch position, bring weight from hip to opposite shoulder 30 sec each side) 

30 sec rest

REPEAT 3X

Tuesday:

30 min Cardio.

Leg Circuit

20 Squats

20 Lunges (each Leg)

20 Jump Squats

20 Jumping lunges (each Leg)

30 Mount. Climbers (15 each Leg)

50 standing calf raises

rest 1 min

REPEAT 3X

Wednesday:

1hr Cardio

Ab Circuit 

1 min plank

20 V-ups

20 bicycle crunches (each side)

20 Toe Touches

15 leg raises 

1 min side plank (30 sec each side)

Thursday:

30 min Cardio
15 bicep curls
15 tricep extentions
10 push-ups
REPEAT 3X

Friday:
1hr Cardio
20 Squats
20 lunges
REPEAT 5X

Saturday:
1 Hour Cardio

  

Heres just some ideas of foods that would be good to eat.

Breakfast:

Yogurt and Granola, Green Smoothie with Protein Powder, Whole Wheat Toast with Peanut Butter, Oatmeal. 

Lunch:

Avocado & spinach w/ Goat Cheese Sandwich, Chicken Sandwich, Salad, Protein packed fruit smoothie.

Dinner:

Skinny Pasta w/ Chicken or Shrimp (skinny meaning a small amount of olive oil and seasoning). Fish, Salad with Salmon, shrimp, Chicken. Veggies with any of these.

Snacks: Fruits and Veggies, Cheese and Cracker, Yogurt w/ fruit. 

These are just some ideas. You don't need to eat this. Just make sure that when you do eat you make smart choices, don't smother your food in fatty sause. I'm not at all against not eating sweets, just make sure you don't over do it. When you make brownies eat only a little and not half the pan. :) we've all done it!!