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DAY 81

HAPPY BRAIN - HEALTHY BODY

EXERCISE:

Muscular Endurance Training

NUTRITION:

Calorie Deficit

BE HAPPY:

Mid-Week Check

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

 ABOUT THIS WEEK 

Get this week's scoop from your coach

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

Alternate your greens from the normal Romaine or iceberg. For general rule of thumb, the darker the greens the more nutrient rich they are.

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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 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

8
8
8
.
8
8
8

10 SEC
10 SEC
10 SEC
.
10 SEC
10 SEC
10 SEC

45 SEC
45 SEC
45 SEC
.
45 SEC
45 SEC
45 SEC

Push-Ups
Plank
Overhead Press
.
Squat
Plyometric Box Step-Ups
Reverse Lunge

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

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