Circuit One
- 20-30 Bodyweight Squats
- 30 Stationary Lunges
- 20 Hamstring Curls
- 30-50 Calf Raises
- 10-20 Jump Squats
Circuit Two
- 20-30 Bodyweight Squats
- 30 Stationary Lunges
- 20 Hamstring Curls
- 30-50 Calf Raises
- 10-20 Jump Squats
- Follow with 5 minutes of fast walking at 10% incline
Circuit Three
- 20-30 Bodyweight Squats
- 30 Stationary Lunges
- 20 Hamstring Curls
- 30-50 Calf Raises
- 10-20 Jump Squats
Circuit Four
- 20-30 Bodyweight Squats
- 30 Stationary Lunges
- 20 Hamstring Curls
- 30-50 Calf Raises
- 10-20 Jump Squats
- Follow with 5 minutes of jogging on the treadmill
Circuit Five
- 20-30 Bodyweight Squats
- 30 Stationary Lunges
- 20 Hamstring Curls
- 30-50 Calf Raises
- 10-20 Jump Squats
Cardio
Alternate between bike, treadmill, and elliptical for 45-60 minutes. Total time: 2 hours
Pre-workout
Pure Protein Chocolate Deluxe Bar (180 calories) and Xtend
Breakfast
Shakeology with half banana and 1 cup of unsweetened almond milk
Snack One
Two Van’s Organic Waffles with 2 oz of non-fat greek yogurt
Lunch
1/2 cup of canned tuna, 4 oz of non-fat greek yogurt, handful of mixed nuts, on whole wheat pita
Snack Two
Apple and mixed nuts
Dinner
5 oz of Shrimp and Quinoa with Spinach
Nightime Snack
1 scoop of Optimum Natural Casein Protein w/water
Ms Bliss Fit 
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