Today was my chest workout and I followed it with a 40 minute stairmaster, interval, abs, mix workout that really had me sweating and breathing hard. My menstrual cycle and working out is giving me a little issue only because it is difficult to keep my crampy back comfy while doing my weights and cardio. I push through it, but man it sure is uncomfortable at times. I’m sure all the ladies can empathize with me. 
Chest Routine and Cardio Routine
Superset One: 3 sets
Bear Crawls – 3 passes through aerobics room
One arm flies – 10
Overhead DB pull up on flat bench – 12
Superset Two: 3 sets
Flat Bench Press – 12
1/2 way push-ups – 10
Jump Rope – 60 seconds
Superset Three: 3 sets
Cable Cross overs one handed – 12
Incline DB Bench Press – 10
Full push-ups – 12
Cardio: Stairmaster Interval Routine
40 minutes of the following routine – 2 min. steady state (for me level 8), 1 min. interval (level 14 running on stairmaster), 1 min. ab/core work in floor, 1 min. interval (level 14), back to 2 min. steady state for recovery and just keep repeating.
Core and Ab Routine (you will need a mat and medicine ball):
Alternate each floor interval with standard crunch reaching med ball to the ceiling as you come up, plank, full-sit up with med ball, oblique twists tapping med ball on each side, same obl twist except tap twice on each side, and lower ab in and outs with med ball between ankles (hard). Just keep rotating these in any order for each break.
I find this is a good way to get in ab work without having to just take 10 minutes and do ab work. It also makes your cardio routine fly by.
Today’s Diet/Meal Plan:
B – oatmeal with 1/2 banana, coffee, water
S – EAS AdvantEDGE shake
L – Boca burger on whole wheat toast, 10 soy crisps, watermelon, water
S – Balance Bar 100 calorie snack and apple slices
D – 4 oz. chicken breast with sweet potato and sugar snap peas
S – Yogurt and a little Fiber One or Wheat Germ mixed in
