Freaky Friday

Alright do this as is and dont worry about working out over the weekend

Do 2 rounds of the following
10 Lunges
20 Squats
30 Jumping jacks
40 Sit ups
50 Jumprope jumps

rest for 3 minutes then:
run 20 minutes

then repeat the rounds 2 times again

rest for 5 minutes
then speed walk for 30 minutes

i know i know i am a jerk love you too!!!

AbDOMIAN Thursday

If you have a gut you bettter put alot fo effort into this

swiss ball planks hold for 30 seconds
Bicycle kicks 50
side planks hole for 20 seconds of each side
Swiss ball situps 75

Do three rounds!!!

Wacky Wednesday!!!

alright guys today os pretty simple cardio do a 10 k run and then do two rounds of the following

100 Jumprope Jumps
25 Squats
50 bicycle kicks

have fun

Tuesday of Hell!!!!

alright here is your workout

for 20 minutes do as many of these sets as you can; and before you complain do it first!!


15 Lunges
10 Push-ups
15 Squats

Phase Two

alrighty guys so if you have been doing south with me its been a month so time to go back and start incorporating carbs here is the list of foods allowed on phase two do this until you reach your ideal weight the list of foods first then a example of what a day of food should look like..

list is:

Foods Allowed in Phase 2 (Foods you can reintroduce to your diet)

FRUITS
Apples
Apricots-dried fresh
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries

STARCHES (use sparingly)
Bagels, small, whole grain
Bread-multigrain, oat and bran, rye, whole wheat
Cereal-Fiber One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Uncle Sam
Muffins, bran-sugar-free (no raisins)
Pasta, whole wheat
Peas, green
Pita-stone-ground, whole wheat
Popcorn
Potato, small, sweet
Rice-brown, wild

VEGETABLES AND LEGUMES
Barley
Beans, pinto
Black-eyed peas
MISCELLANEOUS
Chocolate (sparingly)-bittersweet, semisweet
Pudding, fat-free/sugar-free
Wine, red

DAIRY
Milk-light soy, fat-free or 1%
Yogurt-light, fruit-flavored, plain, low-fat or fat-free

and a day layed out for food ashould look like this:

Breakfast
Protein: Quantity is not limited. See choices Vegetables: Minimum 1/2 cup. See choices Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices Fat: 1 tsp mayonnaise or oil (optional) See choices

Lunch
Protein: Quantity is not limited. See choices Vegetables: Minimum 2 cups. See choices Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices Fat: 1 Tbsp mayonnaise or oil See choices

Dinner
Protein: Quantity is not limited. See choices Vegetables: Minimum 2 cups. See choices Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices Fat: 1 Tbsp mayonnaise or oil See choices

Snack
Snacks are optional: Choose from the Protein, Vegetable, or Fruits list, or eat nuts from the Fats list. Plain, low-fat or fat-free yogurt is also allowed.

there you go start this thursday you have enough time to go buy your food!!!

Lets Get Truckin!!!

alrighty hope everyone is well rested and ready for a new week of adventures here is todays workout

30 minute Run

then four rounds of the following:

15 Jump squats
30 Step ups
40 Bicycle kicks
50 Jumprope jumps
60 Calf raises

Cool Down
15 minute Run