Warm up: .62 mi lap
Workout:
Alternate 1 min versa climber/jumping jack and 1 min excercise (leave 20sec for transition time)
1. Chair dips
2. Russian twists w/dumbbell
3. Bench press
4. V abs w/physio ball
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Arms up and out
10. Sit ups w/mat
Nutrition Tip:
It is as easy as 1-2-3!
A good rule of thumb is have your meal be 1 part fat, 2 parts protein and 3 parts carbs
You can adapt based on your goals. If I am really serious about cutting weight/seeing muscle gain, I up the protein and lower the carbs (never completely cutting carbs).
Here is an article from ISSA (where I recieved my certification). http://www.naturalbodybuilder.com/nutrientratios.html
Quote of the day:
"Fitness is the goal, aesthetics is a by product…We train for life and the unknown".
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