Workout Routine

Monday Stretch &ushups Weight swings Tuesday Wednesday Stretch (unges BW S)uats Thursday Friday Stretch &ushups Weight swings Saturday Sunday

Warm-up

Stretch Star 'umps

Stretch Star 'umps

Off

Stretch

Cardio

*readmill

Rowing and skipping Bench press Shoulder press (at pulldowns *ri push downs
-

*readmill

S)uash or Rowing and Skipping Bench &ress Shoulder &ress &ec "ec Shrugs

*readmill

Off

+erobic video

Strength

Bi curls ,ront raises Side raises Bent over row

S)uats (eg e-tensions (eg curls Bi curls

&lanks Sit ups "eadli$ts Reverse grip row

Off

.i-ed strength S)uats

Healthy Recipes
Ryvita/vita-wheat with tuna or ham and cream cheese Salsa on rice crackers Boiled chicken with brown rice Yoghurt with whey Quinoa with chicken or tuna and sweet potato

Wholegrain pasta with chicken, tuna or salmon Barley wrap with tuna, chicken or turkey ats with milk and honey or yoghurt !arrots and celery with dip Sushi sandwiches

Brown rice and salmon patties "ips# carrot, hommus, sweet potato, capsicum, bean, salsa Banana smoothie with wheat germ, honey and yoghurt ven baked pita bread with dip Stu$$ed celery sticks %ietnamese veggie wraps

Boiled eggs on crackers or wholegrain bread Sweet potato chips with paprika and cumin Salad with tuna, boiled chicken, turkey beans, chickpeas, brown rice, wholegrain pasta, $resh lettuce, cabbage, carrot, capsicum, mushroom, nuts, beetroot, chilli, spring onion etc &an $ried $ish /tuna, sword$ish, rockling, salmon0 W1 &ita pi22a with $eta, ham etc