Tuesday 6-17 Check - In

Weight: 176

Breakfast: No
Lunch: Crepe filled with 2 eggs, 2 bacon and 1 slice of cheese
Snack: Atkins Bar
Dinner: Crepe filled with grilled chicken, 1 bacon, 1 oz swiss
Snack: 1 oz peanuts
No greens today, I just completely skipped them. Need to make up for that today.

Was not feeling good on Monday so I called work and slept in. Ended up sleeping until around 11:30 which is what I needed I guess as I have not been sleeping well lately. Headache eventually cleared up as well which allowed me to get my workout in.

Very proud of both of my kids and my nephew. I pushed them pretty hard last night and they all responded. The plan I put in place I was hoping would cover roughly an hour and we finished up in 1:01 with a total distance covered according to my GPS of 3.29 miles. It was pretty hot out though so we did make sure to take a short 2-3 minute water break between each interval. We plan to do 4 workouts per week alternating between the two. I have posted the plan below and please feel free to critique it. We used a soccer field at a school near my house so the laps are around the field.

Day One Arms-Shoulders-Core

1. Warm-up:
a. 10 Minute Slow Jog
b. Stretch
c. Break
2. First Interval
a. Bands
i. Forward Band
ii. Pushups Military
iii. Back Band
iv. Pushups Std
v. Side Band
vi. Side Plank
vii. Side Band
viii. Side Plank
ix. Lap
3. Second Interval
a. Legs and Shoulders
i. High Knees
ii. Farmers Carry
iii. Butt Kicks
iv. Overhead Carry
v. Sprint Forward/Back
vi. Farmers Carry
vii. Karaoke
viii. Overhead Carry
ix. Lap
x. Dips
xi. Lap
4. Third Interval
a. Alternate Sprint/Core
i. Sprint Up/Back
ii. Crunch’s until the other returns
iii. Sprint Up/Back
iv. Leg Lifts until the other returns
v. Repeat each 1X
vi. Easy Recovery Jog
5. Stretch/Cool-down


Day 2 Legs-Core

1. Warm-up:
a. 10 Minute Slow Jog
b. Stretch
c. Break
2. First Interval
a. Bands
i. Forward Band
ii. Pushups Military
iii. Back Band
iv. Pushups Std
v. Side Band
vi. Side Plank
vii. Side Band
viii. Side Plank
ix. Lap
3. Second Interval
a. Legs and Core
i. Bear Crawl
ii. Step Ups on Bench
iii. Crab Crawl
iv. Calf Raises
v. Wheel Barrel (1 Person up and back)
vi. Step Ups
vii. Wheel Barrel (1 Person up and back)
viii. Frog Jumps
ix. Lap
x. Forward Leg Dips
xi. Lap
xii. Reverse Leg Dips
xiii. Lap
4. Third Interval
a. Alternate Sprint/Core
i. Sprint Up/Back
ii. Crunch’s until the other returns
iii. Sprint Up/Back
iv. Leg Lifts until the other returns
v. Repeat each 1X
vi. Easy Recovery Jog 5 Minutes
5. Stretch/Cool-down