I started the day with a great work out. I’m gearing up for this upcoming week. I’ll start my official cut diet Sunday 1/16/11. These past few weeks have been good though, I’ve been able to really wean myself off of a lot of the bad foods I love. I’m excited for the challenge.
Jennie has been working hard as well. She hasn’t been following my eating regimen but has been working on making good decisions and pushing the weights and cardio. For those who don’t know we are going to Hawaii in March, about 7 weeks from now, and we’d both like to be in beach body condition. So in working with her we’ve really been focusing on legs and core muscles while incorporating overall body exercises as well. Here is a layout of her program right now. She does all her workouts at home. From beginning to end it takes her about 45 min-1 hr. Monday, Wednesday, and Friday she does weights. Tuesday and Saturday she does Zumba and my girls have a blast doing their exercises with her. She rests on Thursdays and Sundays.
Equipment used (dumbbells, Swiss ball, jump rope, and resistance bands)
Rest 60 seconds only after all sets of each superset are complete.
Monday: Chest and Legs:
Warm up: Jump rope 1 min * 2 sets. Rest 1 min between sets.
Supersets:
Dumbbell squats 3*15 + standing incline press resistance bands 3*15
Romanian deadlifts 3*12 + Swiss ball single arm dumbbell press 3*12
Wall Swiss ball squats 2*30 seconds
Dumbbell lunges 3*10 + Swiss ball dumbbell flys
Leg lifts + Swiss ball crunches 3 sets
Tuesday Zumba

Wednesday Legs & arms: Supersets
Dumbbell toe touch 3*10 + Offset squat 2*10
Dumbbell crunch + sprinter crunch 3*20
Reverse hyperextension 3*15
Step up lunge & crunch 3*10 + bicep curls (dumbbells or resistance bands) 3*10-15
Romanian deadlift 3*10 + dumbbell squat press 3*10
Bulgarian split squat 2*10 + tricep extension (dumbbells or resistance bands) 2*15
Up downs 3* however many you can do.

Friday Legs & overall body: Supersets
Warm up: Jump rope 1 min * 2 sets. Rest 1 min between sets.
Dumbbell squats 3*15 + Resistance bands low rows 3*15
Dumbbell side lunge 3*10 + Dumbbell single arm row 3*12-15
Wall Swiss ball squats 2*hold 1min + Dumbbell bent over rear deltoid 2*12-15
Jump squats 3*10 + side lateral raise + front raise (resistance bands or dumbbells)
Swiss ball plank 2*30 seconds + Swiss ball jackknife 2* 10

Saturday Zumba

My meals and workout today:
5:30 am Meal 1: Protein shake + 1 tbsp. all natural peanut butter + blueberries to drink during my morning workout.
6:00 am Workout- Back and Legs: T-bar bent over rows 4*6, cables seated row 4*12, one arm dumbbell row 3*8, deadlift 6*7, machine leg press 3* 10, barbell squat 3*10, machine leg curl 3*12, dumbbell shoulder press 3*8, and dumbbell lunge 3*10. 30 min cardio walking 3.0 on a 15% incline on the treadmill.
8:45 am Meal 2: 6 egg whites, 2 yokes, ½ cup oatmeal + 6 almonds + splenda+ 1 tbsp. honey + raisins + cinnamon.
11:00 am Meal 3: 6 oz. chicken breast, ½ cup brown rice, 2/3 cups broccoli, and ¼ avocados.
2:00 pm Meal 4: 3-4 oz. salmon with lemon pepper, fresh lime juice, and cooked with a little bit of olive oil, 2 oz. sweet potato, ½ broccoli, and ¼ avocados.
3:30 pm Meal 5: Protein shake + 1 tbsp. all natural peanut butter + blueberries, and ½ ruby red grapefruit w/ splenda to sweeten.
5:45 pm Meal 6: 6-7 oz. 93% lean hamburger patty, spinach, avocado, and 1 tbsp. Pace medium picante sauce on 100% whole wheat “Oroweat Sandwich thins”.
8:30 pm Meal 7: 3-4 oz. chicken breast, 1 cup broccoli, 2-3 oz. sweet potato, and 1 tbsp. peanut butter.