06-14-2024/Full Body
Warm-Up (10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs
2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs
4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell
5. Lateral Raises
- 3 sets of 12 reps
- Weight: 8 lbs each dumbbell
6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 lbs
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)
Snack:
- Handful of mixed nuts
Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)
Snack:
- Greek yogurt (1 cup) with granola (1/4 cup)
Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus
Down to a bunch of almonds, a few hazelnuts, a couple walnuts, a pecan, and three evil Brazil nuts
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