EXERCISE:
Muscular Endurance Training
NUTRITION:
Calorie Maintenance
BE HAPPY:
Recap
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
ABOUT THIS WEEK
Get this week's scoop from your coach
BE HAPPY.
RECAP
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
Stock up on non-sauced frozen stir-fry veggie bags, such as Birds Eye. You can control the sodium levels and make a quick, healthy dinner.
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 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
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30 SEC
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7
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15
20
15
12
15
20
15
Curtsy Lunge with Side Kick
Banded Lateral Walk
Ball Slams
Deadlift
Overhead Press
Kettlebell Swing
Reverse Lunge
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