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DAY 79

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Muscular Endurance Training

NUTRITION:

Calorie Deficit

BE HAPPY:

Fortify A Supportive Work Environment

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

BE HAPPY.

FORTIFY A SUPPORTIVE WORK ENVIRONMENT

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

Make sure that fruit is the base of your smoothie creation—too much fruit juice can rapidly add calories without providing any of the heart-healthy and digestive-friendly fiber that you get from the fruit itself.

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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

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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

How to Perform the HIIT Circuit:

This is a high intensity interval training routine that we will be using for this week of muscular endurance. Start by performing the first exercise with the prescribed number of reps. Upon completion, immediately jump into the next exercise and so on. Once you complete all exercises, rest for 30 seconds. Start from the beginning and do this 7 times. Complete the first exercise circuit before starting the next.

EXERCISE

REPS

ROUNDS

REST

Curtsy Lunge with Side Kick
Banded Lateral Walk
Ball Slams
Deadlift
Overhead Press
Kettlebell Swing
Reverse Lunge

15
20
15
12
15
20
15

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.
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7
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.

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30 SEC
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.

WORKOUT VIDEO.

Muscular Endurance Training

THIS WEEK'S FEATURED MEAL

Sweet and Sour Chicken Lettuce Cups

Click the link below for the recipe and instructions.

CALORIES:

269 kcal

PROTEIN:

25 g

CARBS:

30 g

FAT:

6 g

©2019 by SoulFit LLC