30-45 minutes on the elliptical within 65- 85% of your maximum heart rate.
Chest, Shoulder and Triceps Day:
Shoulder Press: 3 x 15
Overhead Triceps Extension: 3×15
Chest Press: 3x 15
Lateral Raises: 3x 15
Front Raises: 3x 15
At Home No Gym Workout:
Walking Lunges 50
Resistance Band shoulder press 3×15
Resistance Band Over Head Triceps ext 3×15
Resistance Band Lateral Raise 3×15
Resistance Band Front Raise 3×15
Body Weight Squats 30
Dumbbell Chest Flies 3×15
Squat to press 3×20
Resistance Band Rear Deltoid Raise
Dumbbell Chest Press 3×15
Breakfast: ¼ cup of oatmeal, 1 tsp of flax seeds, 6 strawberries, and 3 egg whites.
Snack 1: ½ cup of black beans, ½ of a tomato diced, 1 tsp of diced onions (optional), 1 tsp of Greek yogurt, lime and lemon juice to taste, and cilantro
Lunch: 3 oz of lean ground chicken breast or Chicken breast cooked in 1 tsp of olive oil or coconut oil, 6 asparagus spears, and ½ cup of quinoa or whole grain brown rice.
Snack 2: 3 oz of diced low sodium lean turkey, 12 almonds, and ½ of a green apple
Dinner: 3 oz of Chicken Meatball(recipe below) with 1 cup of kale and ¼ cup of sweet potatoes
Chicken Meatball Recipe
2.5 lbs ground chicken breast, 3 egg whites, 1 cup of dry oats, 1 medium green bellpepper, 1 medium red bell pepper, 1 purple onion, 1 tbsp. minced garlic, 1 tbsp. onion flakes, 1 tbsp. dried basil, 1tbsp of oregano, salt free seasonings to taste.
Preheat oven to 375degrees
Using your hands combine all ingredients together in a large bowl
form about 12 meatballs from the chicken mixture
spray a muffin tin with non-stick spray
place a meatball in each muffin cup
bake for about 35 minutes or until golden brown
3 to 4 oz at a time ( invest in a inexpensive scale)
Without a plan how do you expect to reach goals. Use this sample entry to complete the rest of your days for this week. Follow me on all my social media sites @fitwithcurves. I post daily.
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