28 Down ... 23 To Go!

• Alabama
• Alaska
• Arizona
• Arkansas
• California
• Colorado
• Connecticut
• Delaware
• Florida
• Georgia
• Hawaii
• Idaho
• Illinois
• Indiana
• Iowa
• Kansas
• Kentucky
• Louisiana
• Maine
• Maryland

• Soda
• Sweets
  • Candy [occasional dark chocolate is okay]
  • Cookies [occasional oatmeal raisin is okay]
  • Cakes
  • Popsicles & Fudgesicles
• Cheese
• Potato Chips [Doritos, etc]
• Fried foods [chicken, fries, etc]
• Fast foods (subway, mcdonalds, taco joints, etc]
• Red Meat (1-2 times a week okay)

• Hanging Knee-ups
  • Bring your knees as high as you can
• Advanced Crunch - (Legs up)
  • Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach.
• Reverse Crunch
  • In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt.
• Right Elbow to Left Knee
  • Cross your left leg over your right leg. ...

Micah

• Vegetables
  
  • Broccoli
  • Cauliflower
  • Celery
  • Carrots
  • Salads [little or no dressing]
• Fruits
  • Strawberries
  • Grapes
  • Red Apples [2 servings a day]
  • Tomatoes
  • Watermelon
  • Bananas
  • Dried fruits [cranberries, raisins, etc]

MONDAY & THURSDAY

• Upperbody Program
• Warmup 5:00 / stretch
• Repeat 5-10 times
  • Pushups - 10-20
  • Regular Crunches - 20
  • Bench dips - 10-20
  • Reverse Crunches - 20
  • Pullups - max reps or pull-downs - 10
  • Hanging Knee up
  • Stretch abs/lowerback
• Cardio option 20-30:00
  • Run, bike, walk, swim etc

TUESDAY & FRIDAY

• Legs and Love Handles
• Repeat 4-5 times

• Camera
• Camcorder
• Criminal Minds S. 1-6
• iTouch (maybe)
• Bicycle
• Paint supplies and easel
• Rosetta Stone
  • Italian
  • Spanish
  • Arabic
• Wallet
• Makeup Bag
• Watch
• Books
  • Witness for the Defense: The Accused, the Eyewitness and the Expert Who Puts Memory on Trial [Dr. Elizabeth Loftus]
  • 1001 Smartest Things Ever Said [Steven D. Price]

• Calf Raises
• Squats
• Exploding Squats
• Lunges
• Crunches
• Sit-ups
• Push-ups
• Wall push-ups
• Reverse push-ups [Bench dips]
• Planks