SEPTEMBER 2013 CHALLENGE DAY 25 (with a diet plan)


Exercise: Warm Up 3mins

Main Workout:

Cardio: 10mins

Burpees: 40x (10reps 4sets) Done within 5mins

Step Up: 100x (25reps 4sets) Done within 5mins (you can use the first step of your stair case)

Tummy: 5mins

Plank: 45x (15reps 3sets)

Hip Raise: 45x (15reps 3sets)

Push Up: 30x (10reps 3sets)

Stretch: 2mins

3MINS WARMUP
3MINS WARMUP
Burpees
Burpees
Step Up
Step Up
Plank
Plank
Hip Raise
Hip Raise
Push Up
Push Up
Stretch: 20secs of each
Stretch: 20secs of each

DIET ROUTINE

6AM or before workout Sandwich: 2 Slices of wheat bread with lettucee, tomatoes and sliced boiled egg

9am after workout Chicken salad with any vegetable of your choice (no salad dressing)

1pm: Boiled Plantain and Pepper Stir fry with chicken

INGREDENTS

  1. Chopped chicken breast
  2. Tatashe (big red peppers) and sumbo (slim long red pepper)
  3. Onions
  4. Olive Oil
  5. Seasoning
  6. Garlic
  7. Unripe Plantain (1 will do)

How to cook: Chop up the peppers and fry in a little amount of oil with the chopped chicken, add onions, garlic and seasoning. Served with boiled plantain.

4PM: Fruits of any choice

6pm (last meal of the day)

Yogurt blended with water melon

  • seedless watermelon, chopped
  • 1 cup of lemon
  • Yogurt
  •  ice cubes
  • A little ginger

Put half the watermelon in the blender and blend until smooth, then add half of the ice and blend until smooth. Repeat the process with the rest of the ingredients.

red-pepper-ravioli-03-e1317404148326 sandwich_lunch_whole_grain_bread 3_watermelon-smoothie

 

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