Oh no! I've gain more than 10kg in the last year!
It's time to shape up!
Week 4
Day 1
7/18/2014
Circuit Training
1. Sit ups
Sets: 5
Repetitions: 20
2. Jump Rope
Sets: 3
Repetitions: 3 minutes
3. Kettle Bell
Set: 5
Repetitions: 15-20
Total time for workout: 30 minutes
Nutrition
Breakfast: Smoothie
Lunch: Soba
Dinner: Fish, soup, and salad
Day 2
7/19/2014
Circuit Training
1. Sit ups
Sets: 5
Repetitions: 20
2. Jump Rope
Sets: 3
Repetitions: 3 minutes
3. Squats
Sets: 3
Repetitions: 30
4. Sprawl Training
Sets: 3
Repetitions: 30
Total time for workout: 30 minutes
Nutrition
Breakfast: Pancakes
Lunch: Beef bowl
Dinner: 焼肉
Day 3
7/22/2014
Circuit Training
1. Sit Ups
Sets: 5
Repetitions: 20
2. Jump Rope
Sets: 3
Repetitions: 3 minutes
5: Push Up
Sets: 3
Repetitions: 20
Total time for workout: 30 minutes
Nutrition
Breakfast: Smoothie
Lunch: Soup, Salad, Rice
Dinner: Pasta
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
iPhoneからの投稿