by paula
7. March 2010 09:00
Hardcore Workout: Part 2
Continued from yesterday, this is the second day of a hardcore workout plan that will produce solid results.
7. Leg Extensions (gym)
8. Leg Curls (gym or lying on bench holding a small dumbbell between your lower legs)
9. Hip Abduction (gym)
10. Hip Adduction (gym or squeeze kids ball)
11. Standing Calf Raises (gym or barbell behind head, resting on shoulders)
12. Curl Ups (heels resting on bench, back on the floor, lifting up into crunch)
13. Back Hyper extensions (gym or on a stability ball with feet secured under something stable)
3/06/10- Saturday Workout:
Recumbent bike- 30 minutes
3/06/10- Saturday Food Diary:
Breakfast-
grapefruit (40 cal)
Organic steel cut oats, 2 tbls blueberries( 165 cal)
A.M. Snack-
1 cup egg whites, 1 cup spinach, 1/3 cup spaghetti squash ( 120 cal)
5 cherry tomatoes( 26 cal)
Lunch-
4 oz. Mahi Mahi( 100 cal)
Salad, 1 cup organic spinach, 2 tbls wheat berries, 3 asparagus, 1/4 cup broccoli slaw, 1 orange sweet pepper (80 cal)
P.M. Snack-
1 cup cauliflower (38 cal)
1 greek yogurt (80 cal)
2 oz chicken ( 75 cal)
Dinner-
5 oz salmon(365 cal)
1 cup brown rice (121 cal)
Dessert:
homemade popcorn (90 cal)
TOTAL CALORIES: 1300
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