| Date: 18 Sep 07 | Day: 4 | of Week: 3 |
| Food | Exercise | |
| Protein and ½ c oats | All exercises below are w/ a medicine ball and completed two sets | |
| | | |
| Spaghetti Squash & Beans and salsa | Lunge jumps 10 each side | |
| | Sit ups 20 super set | |
| Yogurt, protein and banana | | |
| | Push-ups w/ roll to each arm 6 each side | |
| Chicken, Brown rice and Salad w/ salsa | Squats 20 | |
| | | |
| | Forward lunge with a body rotation 10 each side | |
| | Torso Turn and reach 10 each side | |
| | | |
| | Wood chop 10 each side | |
| | Squat to explosive jump and throw of the ball 20 | |
| | Ball slams 20 | |
| | | |
The medicine balls exercises were a real ass kicker. I did not do any cardio afterwards, I just did not have any energy left. I recommend these exercises to everyone.
If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob
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