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DAY 20

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Body Basics & Functional Training

NUTRITION:

Calorie Deficit

BE HAPPY:

The Most Important Audit Of The Year

*Refer to your Exercise Log & Nutrition Log from your welcome packets.

BE HAPPY.

THE MOST IMPORTANT AUDIT OF THE YEAR

USE YOUR JOURNAL TO REFLECT 

NUTRITION.

CALORIES:

DEFICIT

Today is a calorie deficit day, meaning you should be consuming less calories than you do on a maintenance day. We outlined three options in your welcome packet; you can aim for any three that you wish. The goal is to keep your calories lower than you do on maintenance days in order to ensure weight loss success!

EVERYDAY CHALLENGE

DRINK 8, 8 OZ OF WATER TODAY

QUICK TIPS

FILL OUT YOUR FOOD LOG

TAKE YOUR MULTIVITAMIN

LOG YOUR SLEEP HOURS

Try something new. Eat twice as often, eat half as much, and chew twice as long.

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Body Basics & Functional Training

In short, functional training is a classification of exercises that are meant to train the body for every day movement. Our body is meant to move with purpose, to move, to walk, to lift objects, to stand from a seated position. Most movements we perform in our every day lives are not in isolation - that is to say, we use more than one muscle group at a time. When we squat down to pick up an object from the ground, we must engage our core, bend at the knees and hip, wrap our arms around the object and stand back tall. The idea of functional training is to do these movements with purpose and properly, in a safe and efficient manner.

MUSCLE FOCUS

EQUIPMENT NEEDED

DUMBBELLS

DIFFICULTY

EASY

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5 MIN WARM-UP

PICK 5 DIFFERENT EXERCISES

5 EXERCISES | 30 SECONDS EACH | NO REST | 2 SETS

PUSH PULLS

HIGH KNEE MARCH

ARM CIRCLES

DEEP SQUAT

ARM & HIP ROTATIONS

FLUID WARRIOR

TORSO ROTATIONS

UP & OUTS

BOXER SHUFFLE

JUMPING JACKS

TODAYS WORKOUT

Today is a traditional workout. Perform one exercise at a time and complete all sets before moving onto the next exercise. Be sure to get adequate rest between sets. Pace yourself and take additional time if you need it. Prioritize good form over completing all reps and sets.

EXERCISE

SETS

REPS

REST

Squat
Yoga Squat
Dumbbell Reverse Lunge and Press
Dumbbell Reverse Lunge with Rotation
Double Lunge and Reach
Lunge

5
10
4
4
3
4

10
30 SEC
10
10
12
12

1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN

WORKOUT VIDEO.

Body Basics & Functional Training

THIS WEEK'S FEATURED MEAL

One-Pan Roasted Chicken and Sweet Potatoes

Click the link below for the recipe and instructions.

CALORIES:

181 kcal

PROTEIN:

30 g

CARBS:

13 g

FAT:

14 g

©2019 by SoulFit LLC