Day 18 Mod Card day...

Started the day with some Hot Java, 2 eggs, 2 slices of Turkey Bacon, & 1 pice of Wheat toast...

I will eat Tuna for lunch and Chicken Brest with Veggies for dinner.

I think I will have at least one protein shake today as well, maybe two. Just have to see how it goes...

Todays Workout: Dynamic Workout + Intervals
• Start with the Bodyweight Warm-up Circuit. There are no specific warm-up sets.
1A) Bodyweight Reverse Lunge – 12 reps per side (2-1-1)
• No rest.
1B) Plank – 10 reps of 10 second holds with 1 second break
• No rest.
1C) 1-Leg Lying Hip Extension with Foot on Bench – 12 reps per side (2-0-1)
• No rest.
1D) Side Plank – 45 second hold per side.
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.

2A) DB Step-up – 10 reps per side (2-0-1)
• No rest.
2B) DB Chest Press – 15 reps (2-0-1)
• No rest.
2C) DB Rear Deltoid Raise – 12 reps (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.

3A) 1-Arm Squat & Press – 15 reps per side (2-0-1)
• No rest.
3B) KB Swing – 15 reps
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.

Interval Training Workout – These will be stairs of shuttle run...
• Warm-up for 3 minutes progressing from light to more intense exercise.
• Exercise for 30 seconds at a very hard pace at a subjective 9/10 level of effort

Follow that with “active rest” for 30 seconds by exercising at a slow pace at a subjective 3/10 level of effort.
• Repeat for a total of 6 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.