MONDAY

1. 15 mins on the Elliptical. Set at 2

2. Back & Biceps Workout
10 - 15 lb dumbells for first 3 exercises
15-20 lb dumbells for last 2 exercises

MOVE SLOWLY & WATCH FORM

3. 30 mins on the Elliptical

Settings

2 for 5 mins
3 for 5 mins
4 for 5 mins
5 for 3 mins
3 for 5 mins
2 for 7 mins ( or more)

EAT/DRINK POST WORKOUT

Protein Bar

- OR -

Smoothie  ( within 45 mins of workout)
1/2 cup milk or almond milk
1 banana
4-5 strawberries
1 scoop protein powder
Splash of orange juice
1 spoon peanut butter

___________________________

1. Blend fruit and milk first
2. Add other ingrediants
3. Blend until smooth
4. Leftovers can be refrigerated ( up to next day) 
     or frozen (up to 4 days)

TUESDAY- Shoulder + Chest + Legs

1. 15 mins on the Elliptical. Set at 2

2. Shoulders, Chest, Legs

WEDNESDAY- Cardio + Abs

1. Abs
 

2. 40 mins on the Elliptical

Settings
1 for 10 mins
2 for 5 mins
3 for 5 mins
4 for 5 mins
5 for 3 mins
3 for 5 mins
2 for 7 mins ( or more)

THURSDAY

FRIDAY

SATURDAY

SUNDAY