Warm Up:
- Jump Rope – 1 minute
Superset #1: Repeat 3x
- Wall Balls – 20 lbs, 20 reps
- Crab Walk w/ resistance band – 10 steps each side
- Box Jumps – 10 raisers – 10 reps
Superset #2: Repeat 3x
- Jump Rope – 30 seconds
- Inner Thigh Lifts – 25 reps each leg
- Pop Squats – 20 reps (here’s how)
- Sumo Squats – 20 lb dumbbell, 20 reps
Superset #3: Repeat 3x
- Burpees – 10 reps
- Ball Slams – 20 lbs, 10 reps (here’s how)
- Diamond Push Ups on medicine ball – 10 reps
Abs: Repeat 2x
- Leg Lifts (ab machine) – 15 reps + 15 second hold
- Leg Drops – 15 reps (here’s how)
- Plank – 45 seconds
Meal Plan:
Pre Workout Snack – 1/4 bagel with veggie cream cheese + spoonful of peanut butter
Post Workout Snack – Protein Shake (20 grams of protein)
Breakfast – 3 egg omelette + tropical smoothie
Lunch – whole grain pasta with beef sauce mix
Dinner – atlantic salmon pinwheel with lobster stuffing, sautéed spinach, green beans, and Uncle Ben’s whole grain rice medley (I cheated by having carbs for dinner, I guess you can call that my cheat meal?)
Much Love,
Ash