Summer Soccer Training Packet - Day 45

Half way in the 90 day summer program

Wednesday:

> Take your resting heart rate

Warm up - 5 to 10 mins

> Take your heart rate

After warmup you should be in Zone 1: Warm-Up

Part 1 - Cardio 45mins

Break a sweat with this 45-minute workout from celebrity trainer Jeanette Jenkins, who trains Pink and Alicia Keys. The video claims it burns 500 calories is that true?

> Take your heart rate

After cardio you should be in Zone 3: Aerobic or Zone 4: Anaerobic

Part 2 - Strength Training

30 Minute at Home Strength Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer, having weights is good with this one.

> Take your heart rate

After strength training you should be in Zone 3: Aerobic

Part 3 - Yoga

Follow along with this 30 min full body stretching routine designed to increase your flexibility and to get rid of stiff + sore muscles.

> Take your heart rate

After yoga you should be in Zone 2: Fat-Burning

Journal Entry #45: Find and put in your Journal the nutritional values of the food and drink you ate yesterday, and add your actual calories burned from yesterday and post your actual Caloric Surplus, Caloric Maintenance or Caloric Deficit.

Today you will use the menu above (even if that is not what you are planing to eat) and find the total Calories, Protein, Fat and Carbohydrates of that meal. Then you will find how many calories you burned doing the above activities (Link to the page that has the calulations) Then you will add your Basal Metabolic Rate. Add burned Calories from fitness (if you did extra add that as well) add your BMR and subtract the food calories and see if you are at a Caloric Surplus, Caloric Maintenance or Caloric Deficit?