REMINDER BOOT CAMP TONGHT AT 7:30 PM.


LET'S  GET IN SHAPE! 


FOR BREAKFAST OATMEAL AND YOGURT, 1 EGG 
SNACK TURKEY SANDWICH AND ALMONDS 


LUNCH BAKED FISH AND FRUIT

Sunday Workout

Machine squats 3 sets of 12
Up right rows 3 set of 12
Leg press 3 sets of 15
Dumbbell front raises 3 sets of 12
Jump lunges 3 sets of 20
Standing dumbbell shoulder press 3 sets of 14
300 jump ropes

Boot Camp

BOOT CAMP TOMORROW NIGHT @ 7:30 PM
BREAKFAST NEEDS TO BE THE BIGGEST MEAL 
TOMORROW LIGHT LUNCH @ 1 
SMALL SNACK BUT HEALTHY @ 3
MEAL BEFORE CLASS @ 5


Q The Trainer

Sunday workout

TREADMILL ELEVATION 15 SPEED 3.5 WALK 15 MINUTES
CRUNCHES 2/50
LAT PULL DOWNS 3/30
SEATED ROWS~3/20
JUMP ROPE 2/200
JUMP SQUATS 3/16
SIDE CRUNCHES 3/20

Weight training class tomorrow

REMINDER - WEIGHT TRAINING
SATURDAY AT 1:30
FIRST 30 MINUTES WILL BE UPPER BODY WEIGHT TRAINING 
LAST 30 MINUTES LEGS AND STOMACH ON THE MACHINES

Daily Motivation

Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire, which  transcends everything. - Blessing

Boot Camp Reminder

Boot Camp tomorrow at 7:30 PM!
This has been a great week of hard work.  Let's continue to work hard for better health.
I can't wait to teach!


Q The Trainer

Sunday Workout

Jump rope 300
Dumbbell backward lunges, 3 sets of 20
Dumbbell pull over, 3 sets of 20
Pushups, 3 sets of 15
50 sit ups
60 crunches
Dumbbell curls, 3 sets of 20
15 jump squats
Body dips, 3 sets of 20
100 Jump rope

Daily Motivation

Good morning family!


Have character, don't be one!


Remember, good is good; but working out harder and eating right makes you great in the health world!


Q The Trainer

Sunday Workout

Superset dumbbell press with high rows - 2 sets of 15
Machine incline press with dead lifts with 1 arm row - 3 sets of 15
Peck deck flies with 1 arm row - 3 sets of 15. 
Barbell pull over - 1 set of 50.