August 2013 Challenge DAY1


EXERCISE ROUTINE

August Day1

Exercise: Warm Up 3mins (do 30sec of each exercise in the illustration below)

Main Workout:

Cardio: 10mins

Jump Rope(SKIPPING): 100x (25reps 4sets) Done within 5mins

Jumping Jacks: 100x (25reps 4sets) Done within 5mins

Tummy: 5mins

Crunches: 45x (15reps 3sets)

Russian Twist: 45x (15reps 3sets)

Squat: 30x (10reps 3sets)

Stretch: 2mins

3MINS WARMUP

3MINS WARMUP

Jump Rope

Jump Rope

Jumping Jacks

Jumping Jacks

Crunches

Crunches

Rusian Twist

Rusian Twist

SQUATS

SQUATS

Stretch: 20secs of each

Stretch: 20secs of each

DIET ROUTINE

1. 30mins before workout eat either an apple or 1banana

2. Proper Breakfast Oats with skimmed milked no sugar chop either a banana or an apple

3. Lunch eat about 1pm  Stir fry  and boiled potatoes (illustration below)

4.  Brunch eat about 3:30pm paw paw

5. Light salad (the salad can be any no salad dressing except for low fat salad dressing just 2table spoons)

Recipe:

Green pepper

Yellow Pepper

Red Pepper

Carrots

Onions

Garrlic

Olive Oil

Pinch of salt and any kind of seasoning you use

Chopped Chicken.

How to cook:

Heat the pan with little oil (use your discretion must be really little)

Add chopped chopped onions, garlic, carrots, red pepper and chicken and stir till the chicken is cooked add remain peppers and seasoning.

EAT WITH BOILED IRISH POTATOES.

Note: Remember the whole food on the plate should be upto one and a half cooking spoon.

Stir Fry

Stir Fry

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