EXERCISE:
Muscular Endurance Training
NUTRITION:
Calorie Maintenance
BE HAPPY:
Creating A “Can-Do-It” Mindset
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
CREATING A “CAN-DO-IT” MINDSET
USE YOUR JOURNAL TO REFLECT
NUTRITION.
CALORIES:
MAINTENANCE
Today is a calorie maintenance day, meaning you should aim to eat exactly the number of calories outlined in your welcome packet. We recognize how eager you may be to lose weight and think the fastest and most effective way to do that is to continue eating reduced calories. If we do that, our metabolism will slow too greatly, resulting in unfavorable results. Be sure to keep your calories up, but not above this number – otherwise, we will start to gain weight.
EVERYDAY CHALLENGE
DRINK 8, 8 OZ OF WATER TODAY
QUICK TIPS
FILL OUT YOUR FOOD LOG
TAKE YOUR MULTIVITAMIN
LOG YOUR SLEEP HOURS
When baking, use mini chocolate chips in place of regular chips and you can use about ¼ less than the recipe calls for without anyone noticing.
Muscular Endurance Training
Everything we have done so far has been to prepare us for this stage of the program. These workouts will be all about boosting our metabolism, losing fat, and fortifying our muscles. High reps, lower weight, less rest and A LOT of body control. That’s the name of the game. Your workouts going forward will be the most challenging yet, forcing you to breath and sweat more so stay hydrated! With the new circuit and interval training you are about to begin, it is important that you pay attention to good form throughout. You will experience quicker fatigue with these exercises, which will influence you to compromise on your form. Do not allow yourself to do so. Getting our heart rate elevated and a good sweat going is very important, but as always the most important thing to focus on is avoiding injury. Keep good form and your core engaged (and pick a great playlist)!
MUSCLE FOCUS
EQUIPMENT NEEDED
DIFFICULTY
ADVANCED
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
How to Perform the Tabata Circuit:
This is a high intensity interval training routine that we will be using for this week of muscular endurance. Start by performing the activity for 45 seconds, followed by a 10 second rest period, and immediately jump
back to 45 seconds of exercise. Do all eight rounds of the exercise
before moving onto the next. Do one full Tabata exercise before
moving onto the next.
EXERCISE
ACTIVE
REST
ROUNDS
Bicycle Crunches
Jump Squats
Plank Jacks
Reverse Lunge
Mountain Climbers
45 SEC
45 SEC
45 SEC
45 SEC
34 SEC
10 SEC
10 SEC
10 SEC
10 SEC
10 SEC
8
8
8
8
8
WORKOUT VIDEO.
Muscular Endurance Training
THIS WEEK'S FEATURED MEAL
Cilantro Lime Chicken & Veggies
Click the link below for the recipe and instructions.
CALORIES:
417 kcal
PROTEIN:
44 g
CARBS:
35 g
FAT:
12 g
Check Out Your Meal