Meals

🥗 Lunch: Buffalo Chicken Bowl (repeat both days)

Ingredients:

• 4–5 oz rotisserie chicken (1–1.5 palms)

• 2 cups lettuce (2 fists)

• ¼ avocado (1 thumb)

• 2 tbsp buffalo sauce

• ½ cup rice OR 1 GF wrap chopped (1 cupped hand carbs)

Instructions:

1. Toss chicken in buffalo sauce.

2. Add to greens + toppings.

3. Add carbs (rice or chopped wrap).

🍏 Snack (repeat both days)

• Cucumbers/celery (1–2 fists) + 2 tbsp hummus (1 thumb fat)
  OR

• Celery + 1 tbsp almond butter (1 thumb fat)
  

🍲 Dinner: Sheet Pan Sausage Bowl (repeat both days)

Ingredients:

• 2 sausage links (~5 oz) (1–1.5 palms)

• 1 cup roasted veggies (1–2 fists)

• 5 oz sweet potato (~¾ cup, 1–1.5 cupped hands)

• 1 tbsp olive oil (1 thumb)

Instructions:

1. Roast everything at 400° for 25 min.

2. Toss and serve in bowl.

Workout: Day 3 (Upper Body)

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Lying Bow/Arrows x 6-8/Side

Bear Hold x 15-20s

Push Ups/Kneeling Push Ups x 6-10

DB Curl-Press x 8

5 Min AMRAP

DB Floor Press x 10-12

Bent Over Rear Delt Fly x 12

5 Min AMRAP

DB Shoulder Press x 10-12

OH Tricep Ext x 12

10-12 Min AMRAP

Bent Over Alt DB Row x 10-12/Side

Side Plank Hip Dips x 8-10/Side

Db Lateral Raises x 12-15

Workout: Day 4 (Mobility)

2 Sets

1/2 Kneeling Worlds Greatest to Rock Back x 6-8/Side

2-3 Sets

Deadbug Iso Holds x 10-15s/Side

1/2 Kneeling Windmills x 6-8/Side

2-3 Sets

Side Plank Star Holds x 15-20s/Side

Lateral Lunges x 6-8/Side