DAY TWENTY


MEAL PLAN.

BREAKFAST

250g plain non fat yogurt, 1 banana sliced, sprinkles with nutmeg.

LUNCH

100g grilled halibut, cup of steamed asparagus with lemon, mixed leafy greens bagged salad and 2 tbsp reduced calorie salad dressing

DINNER

100g grilled shrimp, ½ cup cooked quinoa, 2 cups chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion) 2 tbsp redued calorie vinaigrette dressing. Place on a bed of leafy greens

SNACKS

1 pear and 1 satsuma. 

EXERCISE.

This series of exercises should be completed 4 times in a week every other day, do each circuit three times in total, seeking to do as many exercises as the time allows.

Strength: Push-ups for 30 seconds. Preferably on your toes but moving to your bent knees if need be.

Cardio: Star Jumps (Jumping jacks) for 30 seconds.

Recovery: March (1 minute).

Strength: Squats for 30 seconds. With feet hip-width apart, arms straight out in front of you and spine straight, bend legs as if sitting down.

Keep knees in line with ankles as you squat. Return to standing.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: Gentle marching for 1 minute.

Strength: Alternating split-stance bent-over rows for 30 seconds. With a dumbbell in each hand, step left foot forward, bending both legs slightly. Lean forward from waist, abs tight and spine straight, palms facing in. Bend right arm, bringing dumbbell to waist. Lower and repeat on left side, alternating arms. After 15 seconds, switch legs so right foot is forward.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: March for 1 minute.

Do circuit three times, then cool down and stretch.