Oh no! I've gain more than 10kg in the last year!
It's time to shape up!
Week 2
Day 1
7/3/2014
Circuit Training
1. Sit ups
Sets: 5
Repetitions: 20
2. Squats
Sets: 3
Repetitions: 30
3. Kettle Bell
Set: 3 (each side)
Repetitions: 15
Total time for workout: 30 minutes
Nutrition
Breakfast: Smoothie
Lunch: Fish and rice
Dinner: Sushi
Day 2
7/6/2014
Circuit Training
1. Sit ups
Sets: 5
Repetitions: 20
2. Jump Rope
Sets: 3
Repetitions: 3 minutes
3. Kettle Bell
Sets: 3 (each side)
Repetitions: 15
Total time for workout: 30 minutes
Nutrition
Breakfast: Smoothie
Lunch: Fish Sandwich
Dinner: Korean BBQ (beef and veggies)
Day 3
7/8/2014
Training at Kobe Dojo
1. Sit Ups
Sets: 5
Repetitions: 20
2. Punch bag
Sets: 2
Repetitions: 3 minutes
3. Kick Bag
Sets: 2
Repetitions: 3 minutes
4. Speed Kicking
Sets: 5
Repetitions: 30
5: Weight Lifting (Back)
Sets: 4
Repetitions: 12-20
Total time for workout: 2 hours
Nutrition
Breakfast: Smoothie
Lunch: Soup, salad, rice
Dinner: Okonomiyaki
プニョプニョお腹
ライザップ並みの3ヶ月
ダイエットに
挑戦中
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