Jackie's Fitness Plan
Speed, Strength, Endurance.
Workouts Week one
Monday:
Five Rounds for time:
25 Squats (modify to 20 if needed)
20 Sit Ups (modify to 15 if needed)
15 Pushups (modify to 10 if needed)
5 Burpees
Tuesday:
3 Rounds for time:
Run 5 Minutes
15 lounges
5 Burpees
Wednesday:
30-50 minute run at conversation Pace
Thursday:
4 Rounds for Time
7 Burpees
12 Pushups
25 Situps
30 Squats
Friday:
Run 30 to 50 minutes or if you have a rowing machine do the following:
Row 750 Meters
10 Push Ups
Row 500 meters
10 Push Ups
Row 250 meters
10 Push ups
Saturday:
Run 20 Minutes
100 Situps as fast as you can (Goal Time: Under 4 minutes)
100 Squats as fast as you can
50 Superman as fast as you can
Sunday:
Day Off
Five Rounds for time:
25 Squats (modify to 20 if needed)
20 Sit Ups (modify to 15 if needed)
15 Pushups (modify to 10 if needed)
5 Burpees
Tuesday:
3 Rounds for time:
Run 5 Minutes
15 lounges
5 Burpees
Wednesday:
30-50 minute run at conversation Pace
Thursday:
4 Rounds for Time
7 Burpees
12 Pushups
25 Situps
30 Squats
Friday:
Run 30 to 50 minutes or if you have a rowing machine do the following:
Row 750 Meters
10 Push Ups
Row 500 meters
10 Push Ups
Row 250 meters
10 Push ups
Saturday:
Run 20 Minutes
100 Situps as fast as you can (Goal Time: Under 4 minutes)
100 Squats as fast as you can
50 Superman as fast as you can
Sunday:
Day Off
Recovery Meals
Must Buy at Grocery Store
Avocado
Banana
Cube Steak (Good to have if you are craving a burger. Cube Seak only has 4g of fat but it has tons of protein and iron)
English Muffins (Whole Grain-good for Egg Sandwich in the morning)
Eggs
Kale
Quinoa (Gluten free!!)
Corn Tortilla (Gluten free and a good substitute for when you are craving junk-I like to grill mine up and put the quinoa salad in it)
Don't freak out about carbs. Focus more on eating less processed foods with wheat and corn syrup in them. Focus on eating foods that have few ingredients and words you can pronounce :)
Banana
Cube Steak (Good to have if you are craving a burger. Cube Seak only has 4g of fat but it has tons of protein and iron)
English Muffins (Whole Grain-good for Egg Sandwich in the morning)
Eggs
Kale
Quinoa (Gluten free!!)
Corn Tortilla (Gluten free and a good substitute for when you are craving junk-I like to grill mine up and put the quinoa salad in it)
Don't freak out about carbs. Focus more on eating less processed foods with wheat and corn syrup in them. Focus on eating foods that have few ingredients and words you can pronounce :)