EXERCISE:
Strength & Hypertrophy Training
NUTRITION:
Calorie Deficit
BE HAPPY:
Mid-Week Check
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
MID-WEEK CHECK
​
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
Keep your workout shoes next to your bed. Lace them up before your feet touch the floor in the morning and get a move on.
Strength & Hypertrophy Training
Strength training, like all types of training, has its own focus in terms of set and rep ranges. The two general ideas of strength training are to build functional and core strength and to promote more lean muscle tissue growth. These will allow us not only to perform activities more efficiently, safely and effectively, but will also build more metabolically active tissue. Let us make one thing very clear: strength training does not always mean you will build size and get bulky. That is a possibility if you wish to do so, but general strength training can build strength and promote lean muscle mass accumulation without making you bigger. It is, however, worth noting that muscle does weigh more than fat - so if you see a minor bump on the scale, it does not mean you are plateauing your weight loss. In order to sustainably lose weight, we must first boost our metabolically active tissue, and therefore our metabolism, with strength training. Each of the movements you will be performing are meant to be compound, functional movements. That is to say they will involve more than one muscle group at any given time and will force core activation.
MUSCLE FOCUS
​
EQUIPMENT NEEDED
​
DIFFICULTY
MODERATE
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
Goblet Squat
Hip Bridge
High Knees
Curtsy Lunge with Side Kick
Side Lunge
Reverse Lunge
6
6
5
5
6
6
12
10
12
12
12
10
2 MIN
90 SEC
2 MIN
90 SEC
2 MIN
90 SEC
​
WORKOUT VIDEO.
Strength & Hypertrophy Training
THIS WEEK'S FEATURED MEAL
Balsamic Chicken and Veggies
Click the link below for the recipe and instructions.
CALORIES:
529 kcal
PROTEIN:
37 g
CARBS:
31 g
FAT:
27 g
Check Out Your Meal