MY FIT FRIEND PROJECT

I have an AMAZING friend named Haley.  I have asked her for a HUGE favor....
I came to her about a week ago and asked if I could do an 8 week challenge for her.  Basically she would take Body By Vi shakes, I would type her up a meal plan, take her through a few workouts a week, take measurements, and before and after pictures. 
She was more than willing and just after the first week, she has lost 3 lbs!!!  She said she stood on the scale for a couple minutes in disbelief.... I was SO EXCITED for her!!  Not only that, but she said she didn't feel hungry at all!!
I cannot wait to post her before and after pics in 7 more weeks!!  She's been a rock star with the diet, shakes, and has been a REALLY good sport letting me take her through workouts:)
THANK YOU HALEY!!

Now here's a few workout suggestions for the week if you're pressed for a little time:

Option one:
Grab a few sets of free weights and take them with you next to a rowing machine.
Row for one Minute on the highest resistance.
Hop off and do 10 reps of shoulder presses and 10 reps of bicep curls (Or you can do lower body exercises, which ever you prefer).
Hop back on rowing machine and row for another minute.
Get off and do 9 reps of each exercise
Repeat until you've gone down to 1 rep

Option 2:
Grab free weights (pretty heavy), or a 25 lb plate
Hop on a stepmill
Step at a good pace for about 5 min
Hop off and grab a heavy dumbbell and do plie squats for a 1 minute
Hop back on step mill and go another 5 min
Step off and grab lighter dumbbells and do walking lunges for about a minute (give or take)
Repeat process until you've done 3-4 sets of EACH exercise  (About 30-40 min)

Hope you all have a happy and healthy week!!  Stay focused!