Cardio: 
2 minutes of walking at 3.0 mph

Strength Training (in reps):
3 sets x 7 squats, 28.6 lbs.
2 sets x 7 bench presses 28.6 lbs
2 sets x 7 standing overhead shoulder presses, 28.6 lbs
2 sets x 7 barbell rows, 28.6 lbs
2 sets x 8 dead lifts, 28.6 lbs
2 sets x 15 one-legged calf raises
2 sets x 15 modified push-ups 
2 sets x 15 chair dips 

Stretching

  

Cardio: 
2 minutes of walking at 3.0 mph

Strength Training (in reps):
3 sets x 5-7 squats, 28.6 lbs.
2 sets x 5-7 bench presses 28.6 lbs
2 sets x 5-7 standing overhead shoulder presses, 28.6 lbs
2 sets x 5-7 barbell rows, 28.6 lbs
1 set x 6-8 dead lifts, 28.6 lbs
2 sets x 15 one-legged calf raises
2 sets x 15 modified push-ups 
1 set x 12 chair dips 

Stretching

  

Cardio: 
2 minutes of walking at 3.0 mph

Strength Training (in reps):
2 sets x 15 squats, 17.6 lbs. 
2 sets x 12 standing overhead shoulder presses, 17.6 lbs
2 sets x 15 bench presses, 17.6 lbs
2 sets x 15 one-legged calf raises
2 sets x 15 assisted lunges (per leg)
2 sets x 15 modified push-ups 
2 sets x 15 one-armed rows per arm, 14.3 lbs
2 sets x 15 lateral raises, 5 lbs per arm
2 sets x 12 hammer curls, 17.6 lbs
2 sets x 12 tricep extensions, 14.3 lbs
2 sets x 15 bird dogs (per side)
2 sets x 15 seated rotations (per side), 14.3 lbs
1 set x 15 chair dips 
25 side crunches (per side)
25 regular crunches 
25 reverse crunches 
25 bicycle crunches 

Stretching

  

Breakfast:
Peanut Butter Butterscotch version of this protein shake 

Lunch:
steak and blue cheese chopped half salad from Panera Bread
cup of onion soup from Panera Bread
whole wheat baguette 

Afternoon snack: 
30 pistachios

Dinner:
lean ground beef
quinoa/brown rice/wild rice mix
0.5 sweet orange pepper, diced
0.25 onion, diced 

Dessert: 
Peanut Butter White Chocolate version of this protein shake 

Beverages: 
64oz water
12oz vanilla coffee w/ 1 tbsp half-and-half and 2 packets splenda

  

HIIT Training: 
2 minutes of walking at 3.0 mph

(30 seconds of jogging at 7.0 mph
30 seconds of walking at 3.0 mph) x 12 reps

Stretching