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