Thursday- Off Day- Day 30- 5 lb loss, 7+ inches loss


Friday

AM Cardio- Sprints


1- 8 mins Warm Up
8-9 min Sprint-5mph
9-11 min- walk
11-12 min- sprint-7mph
12-14- walk
14-15- sprint-8mph
15-17- walk
17-18- sprint-8mph
18-19-walk
19-20-sprint-6mph
20-22-walk
22-23-sprint-8mph
23-25-walk
25-26-sprint-7mph
27-32-cool down





PM Training- Supersets

Pull Down to Front- 20/20/20/20
Bent Over Barbell Row-30- 15/15/15/12
Seated Cable Row- 20/20/20/20- Used bands no machine
Upright Row- 20lbs-15/15/15/12
Incline DB Curl- 20-20/20/15/8