LEGS
Leg Press - 3x8 - 194 lb
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x8
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x8 (each side) - 27 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x8
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x8 (each side) - 27 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec
Diet
*Wednesday:*
Breakfast: Ground turkey, egg, baconcheese, and salsa in a whole-grain tortilla
Snack: Yogurt with granola and a pear
Lunch: Chicken breast, baked potato, sour cream, and broccoli
Snack: Protein shake and mixed berries
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
I combined 2 cups egg whites with
ground turkey & chicken, cheese
and of course some bacon.
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