Personal Health Intiative Training

Monday Workout/Clean Eats

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

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