Thursday February 10

Exercise:

Run 0.5 Miles to the convention center

Set 1 (Strength):

Right Leg/Left Arm Extensions - 1 Minute

Left Leg/Right Arm Extensions - 1 Minute

Rest

Plank - 1 Minute

Crunches - 1 Minute

Rest

Right Leg/Left Arm Extensions - 1 Minute

Left Leg/Right Arm Extensions - 1 Minute

Rest

Set 2: (Burst):

Sprint- 1 Min

Bicycle Sit-ups - 1 Minute

Rest

Hands Down, Sided to side jumps - 1 Minute

Squats - 1 Minute

Rest

Wall Push ups - 1 Minute

Push-ups - 1 Minute

Rest

Set 3 (Strength):

Regular Arm Dips - 30 Seconds

Wall Push-ups - 30 Seconds

Rest

Right Side Arm Dips - 30 Seconds

Right Side Crunches - 30 Seconds

Rest

Left Side Arm Dips - 30 Seconds

Left Side Crunches - 30 Seconds

Rest

Set 4 (Burst):

Sprint - 1 Minute

Sprint - 1 Minute

Rest

Sprint - 1 Minute

Crunches - 1 Minute

Rest

Sprint - 1 Minute

Sprint - 1 Minute

Rest

Walk 0.5 Miles back to office

Eating:
1/4 cup fat free milk in coffee - 0 Points (23 calories, 0 fat, 3 carbs)

3 oz chicken breast and green beans - 4 Points (140 calories, 1.5 fat, 4 carbs)
V8 - 1 Point (70 calories, 0 fat, 14 carbs)

Wednesday February 9

3 Mile Run +

Crunches: 1 min

V-ups/Leg Lifts: 1 min

Rest 30 sec

Right :Side Crunches: 30 sec

Left Side Crunches: 30 sec

Rest:  30 sec

Plank: 1 min

Rest: 30 sec

Push-ups: 30 sec

Sit-ups: 30 sec

2 Pretzel Rods - 4 Points

1 bite cheesecake - 1 Points

Salad with chicken, hummus, croutons and fat free dressing - 6 Points
Special K bar - 2 Points
1 chicken thigh (no skin) - 3 Points
Green Beans - 0 
1/4 cup pasta - 3 Points
2 Bites of Zachs ice cream - 4 Points

Total Points = 23

Tuesday Febrary 8

Exercise:

Run 0.50 miles to Convention Center

Set 1 (30 Sec Set):

Run up stairs

Run down stairs

Rest – 30 sec

Push-ups – 30 sec

Sit ups - 30 sec

Rest – 30 sec

Run up stairs

Run down stairs

Rest – 1 min

Set 2 – Abs (30 Sec Set):

Run up stairs

Crunches – 30 sec

Rest – 30 sec

Plank - 1 min

Rest - 30 sec

Right Side Crunches – 30 sec

Left Side Crunches – 30 sec

Rest – 30 sec

Set 3 (30 Sec Set):

Sprint to the end and back

Run down stairs

Rest – 30 sec

Left arm Dips – 30 sec

Left Side Crunches – 30 sec

Rest – 30 sec

Right arm Dips – 30 sec

Right Side Crunches – 30 sec

Rest – 30 sec

Set 4 (1 Minute Set):

Sprint

Crunches – 1 min

Rest - 30 sec

Sprint

Sit ups – 1 min

Rest – 30 sec

Burpees – 1min

Push-ups – 30 sec

Crunches – 30 sec

Rest – 30 sec

 

Set 5 (30 Sec Set):

Sprint

Crunches – 30 sec

Rest – 30 sec

Sprint

Crunches – 30 sec

Rest – 30 sec

Rocket Jumps – 30 sec

Crunches – 30 sec

Rest – 30 sec

Set 6 (1 Minute Set):

Run up stairs

Rest – 30 sec

Plank – 1 min

Crunches – 1 min

Rest – 30 sec

Push ups/Side Plank – 1 min

Run Down Stairs

Rest – 30 sec

 

Run back to office 0.50 miles

Eating:

1.5 servings of fiber one cereal with 1% milk - 3 Points 
Salad with chicken, hummus, crutons - 5 Points
Apple - 1 Point

1 Bud Light, 2 Glasses Cabernet - 6 Points
1/2 small crab cake, salad, 1/4 egg roll - 8 Points

Total Points = 23

Monday February 7

Exercise:
4 Mile run and 1 minute burst set of crunches
1/2 Apple - 0 Points
2 Servings of Fiber one cereal with milk - 4 Points
Spinach Salad with chicken, hummus, crutons, brown rice - 6 Points
Special K bar - 2 Points
Salad with 3 oz chicken, croutons, calorie free dressing - 4 Points
Weight Watchers Dessert - 2 Points
3 bits of pasta roni - 3 points (over exaggerating, but want to be safe)

Total Points = 21

Saturday, February 5

Nutrigrain bar - 2 Points
Quiznos Turkey and baked lays - 7 Points
Peanut butter cookie - 5 Points
Baked Lays and Michelob Ulta - 3 Points
Small Serving of teriyaki pork and rice - 4 Points
Weight Watchers ice cream - 2 Points

Total Points = 23

Friday, February 4

Exercise:
Ran 1.3 miles to starbucks, got coffee and walked back to the office.  My kind of work out!

Eating:
5 Prunes - 1 Point
1/4 Turkey Club Sandwich - 4 Points
3 French Fries - 2 Points
1/3 Chicken Ceaser Salad dressing on the side - 4 Points
2 bud lights - 4 Points
One glass red wine - 2 Points
Salad with 4 oz steak - 5 Points

Total Points - 22 Points

Thursday, February 3

Run 0.53 miles to Convention Center: 4:19 (8:19 min/mi)

Set 1 (Strength):

Right Leg/Left Arm Extensions

Left Leg/Right Arm Extensions

Rest

Plank – 1 min

Rest

Right Leg/Left Arm Extensions

Left Leg/Right Arm Extensions

Rest

Set 2: (Burst):

Sprint: 472 ft in 32 sec (5:58 min/mi)

Bicycle Sit-ups

Rest

Hands Down, Sided to side jumps

Squats

Rest

Sprint: 389 ft in 32 sec (7:23 min/mi)

Push-ups

Rest – 1 min

Set 3 (Strength):

Regular Arm Dips

Wall Push-ups

Rest

Right Side Arm Dips

Right Side Crunches

Rest

Left Side Arm Dips

Left Side Crunches

Rest

Set 4 (Burst):

Sprint: 408 ft in 31 sec (6:44 min/mi)

Sprint: 409 ft in 31 sec (6:41 min/mi)

Rest

Sprint: 381 ft in 30 sec (7:00 min/mi)

Crunches

Rest

Sprint: 450 ft in 30 sec (5:56 min/mi)

Crunches

Rest – 1 min

Set 5 (Strength):

Push-up/Side Plank

Crunches

Rest

Wall Push-ups

Arm Dips

Rest

Leg Lifts(V-ups)

Crunches

Rest

Set 6 (Burst):

Tuck Jumps

Bicycle Sit-ups

Rest

Sprint: 435 ft in 31 sec (6:23 min/mi)

Jumping Jacks

Rest

Sprint: 424ft in 30 sec (6:12 min/mi)

Crunches

Rest

Set 7 (Strength):

Push-ups

Plank

Rest

Push-up/Side Plank

Left Side Crunches

Rest

Push-up/Side Plank

Right Side Crunches

Rest

Set 8 (Burst):

Sprint: 420 ft in 31 sec (6:37 min/mi)

Bicycle Sit-ups

Rest

Sprint: 438 ft in 30 sec (6:11 min/mi)

Push-ups

Sprint: 426 ft in 31 sec (6:30 min.mi)

Crunches

Rest

Run 0.45 miles to office

Eating:

1/2 Cup Oatmeal - 2 Points

Chicken Sandwich - 5 Points
2 Servings baked lays - 4 Points
3 oz chicken - 3 Points
Croutons - 1 Point
Weight Watchers Ice cream cone - 2 Points
1/4 Snickers bar - 2 Points
A few bites of teriyaki pork - 2 Points

Total Points = 21