FLP#42

96 0z water

3 c herbal tea

Breakfast-0800

1c strawberries

1/2c greek yogurt

1 scoop protein powder

stevia

No Am snack

Lunch-1200

1 1/2c carrots/celery/cauliflower

1/4c hummus

apple

Pm Snack-1500

Lettuce roll ups with

hummus. lf ham/celery/carrots

Dinner-1800

Salmon

salad

1c spinach

olive oil

No Eve snack

1 hour fun cardio- Indoor ice skating-

FLP#41

100 oz water

2 c herbal tea

Breakfast-0845

apple

1c oatmeal

1T sliced almonds

1T flax seeds

cinnamon/stevia

Am Snack-1015

1/2c cottage cheese- lowfat

1/2 c raspberries

Lunch-1230

2 c salad

1c carrots/celery

chicken breast

olive oil/lemon juice

1 orange

Pm Snack-1545

pear

1T natural peanut butter

Dinner 1845

2 c steamed broccoli/ cauliflower

2c salad

steak

FLP#40

Wataer- 100 oz

3 c herbal tea

Breakfast- 0745

1/2 smoothie

1c vanilla almond milk

1 c frozen bluberries, 1 banana, 1/2 c whole flake oats

4 T plain yogurt

1 T flax seeds

2 scoops protein powder

Am Snack-1000

1/2 of above smoothie

Lunch 1230

tuna salad with

white tuna, olive oil,1/4 c gr pepper, 1 chopped dill pickle, 1/4 c black beans

1 pear

PM Snack- 1520

1/2 grilled chicken breast

1c carrots/celery

Dinner- 1800

2 c salad

with 1 c broccoli/celery

tomato,olive oil/lemon juice

5 oz steak

No Eve Snack

Warm uos - 5 min row machine

Intervals - 5 sets of 3 min high intensity and 2 min low intensity- Walk/jog/run

#5 db used- 60 sec rest between sets

clean and jerk- 3/14

get up-3/22 total

burpee/push up/press- 3/14

alt lunge with torso rotation- 3/22 total

ball pass- 3/14

3 pt toe tappers- 3/14

chin down/crunch- 3/12

FLP#39

112 oz wataer

4 c herbal tea

Breakfast- 0815

Omelette with

2 eggs, 1 c spinach,3 white mushrooms, green onion,

1 orange

No Am Snack

Lunch- 1145

Mexican salad

green pepper, parsley, tomatoes, cilantro,grilled chicken breast

No Pm Snack

Dinner-1730

Turkey burger on greens

Eve Snack- 3 c air-popped popcorn

Warm ups- 5 min rebounder

Intervals- 5 sets of 3 min high int and 2 min low intensity- walk/jog/run

Clean and jerk- 3/13

get ups- 3/20 total

burpees/push ups/press- 3/13

alt lunge with torso rotation- 3/20 total

ball press- 3/13

3 point toe tappers- 3/13

Chin down/crunch- 3/11

#5 db used- 60 sec rest between sets

FLP#38

96 oz water

2 c herbal tea

Breakfast- 0745

1 c oats/ 2 scrambled eggs

Am Snack-0955

2 c strawberries/2 oz cashews

Lunch-1215

2 c salad, tomato,carrot

tuna 4 oz

olive oil/lemon juice

Pm Snack-1500

apple awith 1 T peanut butter- natural

Dinner- 1745

2 c salad

tomato, grilled chicken,oliv eoil/lemon

No Eve snack

Warmups- 5 min rebounder

Intervals 5 sets of 3 min high int and 2 min low int-Elliptical

#5 db used

Clean and jerk- 3/12

get ups- 3/18 total

burpees/push ups/press- 3/12

alt lunge and torso rotation- 3/18 total

ball pass- 3/12

3 point toe tappers- 3/12

chin downs.crunch- 3/10

FLP#37

Water- 97 oz

4 cups herbal tea

Breakfast--0800

3/4 cup of Coach Rylan's hot cereal mix

Am Snack- 1015

Shake with

1/2 scoop protein powder

1c almond milk

1/2 banana

1/2 c frozen bluberries

Lunch- 1230

Spinach salad with

spinach, hard boiled egg,1/2 chicken breast, 3 sliced mushrooms, olive oil/lemon juice

No Pm Snack

Dinner- 1810

Stir fry with

2 1/2 c broccoli,mushroon, celery

3/4 c steak

spinach

Eve Snack-2100

1 c frozen strawberries with stevia

Warm ups- 5 min elliptical

Intervals- 5 sets of 3 min high int and 2 min low int- elliptical machine

#5 dumbells used

Clean and jerk- 3/11

get ups- 3/16 total

burpee/push up/press-3/11

alt lunge and torso rotation- 3/16 total

ball pass- 3/11

chin down/crunch- 3/9

60 sec rests between sets

FLP#36

108 oz of water

3 cups of herbal tea

Breakfast- 0800

1/2 c greek yogurt

1c blackberries

1 scoop protein powder

stevia

Am Snack- 1115

3 ants on a log

Lunch-1300

apple

1/4 c hummus

1 1/2 c carrots, celery and cauliflower

Pm Snack-1500

2 lettuce roll ups with

ham, celery,carrots/ hummus

Dinner-1900

4 oz tilapia

salad with

1 cup spinach, olive oil, lemon juice,dill

No Eve Snack

Warm ups- 5 min rebounder

Intervals- 5 sets of 3 min high intensity and 2 min of low intensity- Elliptical

Clean and Jerk- 3/10

Get uops- 3/14 total

burpees/push ups/pres- 3/10

Alt lunge and torso rotation- 3/14 total

Ball pass- 3/10

3 point toe tapper-3/10 each leg

chin down and crunch- 3/8

60 sec rest between sets- 5 # weights used for all exercise