Meal 2:

•  Salmon w/ 0.5 tsp Sea Salt 3.5oz
•  Cucumber, peeled, raw 2 cups

Meal 3:

•  Ground Turkey 4oz
•  Black Beans, boiled 2oz
•  Pico de Gallo 2 tbsp
•  Yam, baked 3oz

Meal 4:

•  Tuna, solid white in water 3oz
•  Yellow Mustard 2 tsp
•  Onion, chopped 3 tbsp
•  Raw Spinach 3 cups
•  Tomato, diced .5 cup
•  Apple Cider Vinegar 2 tbsp

Meal 5:

•  Chicken Breast 4oz
•  Almonds 1oz
•  Asparagus Spears, boiled 8

Meal 6:

•  Egg Whites w/ 2 tbsp Pico de Gallo 5
•  Red Pepper .5oz

Meal 7: Overnights at work

•  Ground Turkey 3oz

AM: Fasted Cardio

• 

  Elliptical Trainer45 min

  PM: Legs/Back Circuit - Perform 1x

• 

  Bodyweight Squat with Bosu1 min max reps

• Dumbbell Lunges (Bodyweight)1 min max reps
• Dumbbell Step Ups1 min max reps
• Hip Extension with Bands1 min max reps
• Flat Bench Lying Leg Raise1 min max reps
• Standing Single Leg Dumbbell Calf Raise (Bodyweight)1 min max reps
• Bent Over Barbell Row1 min max reps
• Reverse Grip Bent-Over Rows1 min max reps
• Seated Cable Rows1 min max reps
• Wide-Grip Lat Pulldown1 min max reps
• Close-Grip Front Lat Pulldown1 min max reps
• Hyperextensions (Back Extensions)1 min max reps
• Hanging Leg Raise2 sets of 15 reps
• Exercise Ball Crunch (front, left side/right side)1 set of 50 reps, 1 set 25 reps each

  PM: 1 hr Yoga class

  Day 2: AM Cardio, PM Legs/Hams/Glutes

  AM: Fasted Cardio

  • Jogging-Treadmill45 min light jog and incline walk to bring HR down to cardio range as needed

    PM: Legs/Hams/Glutes

  • Leg Press3 sets of 15 reps
  • Single-Leg Leg Press3 sets of 15 reps
  • Dumbbell Lunges1 set of 50 reps, each leg

    PM: Circuit - Repeat 3x

  • Lying Leg Curls15 reps (standard) + 5 reps (quads lifted off bench) + 5 reps (45 degrees)
  • Reverse Leg Press20 reps
  • Thigh Abductor3 sets of 20 reps
  • Sled Push4 sets length of parking lot, jogging every other pass