Weekly Workout for the Week of September 4th – 10th

RehabTime Interval Run(Perform at least three times this week)
Warm up for 3 mins.
(15 Second All out sprint/45 sec Jog) x 10
Cool Down for 3 mins after.

(For advanced Rehabbers…Add 1.0 on the incline after every set until you get to 5.0 then subtract 1.0 until you get back to 0.0)

Abs:
SLOW bicycle ab routi

Rotate this meals throughout the week. Feel free to add your own, or take a meal from this list here and there, or use the whole thing. REMEMBER NO FRIED FOODS unless its in your 2 CHEAT meals for the week.(don’t go overboard when you cheat).

Breakfast:
1)Bowl of Oatmeal(You don’t have to make it nasty lol)
2)Whole wheat Waffles/fruit for the side
3)Protein Shake
4)5 egg whites or 1 omelet(onions,peppers, etc…LIGHT cheese)/Whole wheat toast.

Snack:
Protein Bar
1/2 peanut butter/jelly sandwich on whole wheat
DRINK BOTTLE OF WATER.

Lunch:
Tuna on whole wheat
Grilled chicken wrap(Chick-fil-a has good ones) or make your own.
Turkey Burger(if u use cheese use fat-free), Fat free yogurt.
Bottle of water

Snack:
Meal replacement shake

Dinner:
1)Cajun Chicken Breast,Sweet Potato, Mixed Grilled Veggies Bottle of Water
2)Lemon Grilled Chicken, Brown Rice, Grilled Vegetable Mix Bottle of Water
3)Talapia, Mixed Veggies, Sweet Potato, Bottle of Water
4)Grilled Shrimp Angel Hair Pasta Garlic and Olive Oil, Bottle of Water