Fat Loss Project Day 1

Workout:
Cardio:
Warmup: 5 minues fast walking/jogging
2 minutes running; 3 minutes fast walking; 2 minutes fast jogging; 3 minutes fast walking
Strength training circuit:
Prisoner squats (3 sets, 10 reps)
Bench step-ups (3 sets, 10 reps)
Pushups: full (1 set, 10 reps); bench (2 sets, 10 reps)
Burpees (with jump) (3 sets, 10 reps)
Bench Dips (straight leg) (3 sets, 10 reps)
Get-Ups (3 sets, 10 reps)
(rested 120 seconds between sets)

Meals:
Breakfast (8:30 a.m.): 1/2 c. Oatmeal with 1 chopped apple, 1 tbsp unsalted sliced almonds, cinnamon and stevia
green tea
Morning Snack (11:30 a.m.): 1/2 c. low fat plain yogurt + 1/2 c. strawberries, blueberries, and blackberries; 1 pt. 7.7 fl. oz. water
Lunch (1:30 p.m.): 2 c. romaine salad with 1 c. tomatoes and mushrooms + grilled chicken and olive oil/lemon juice dressing; 1 pear; 1 pt. 7.7 fl. oz. water
Dinner (4:30 p.m.): 1/2 chicken breast; 1/2 c. steamed green beans; 1/2 c. green salad with 1/2 c. tomatoes and mushrooms + olive oil/lemon juice dressing; green tea
1 pt. 7.7 fl. oz water
Snack (9:30 p.m.): sliced apple + 1 tbsp. natural peanut butter