EXERCISE:
Body Basics & Functional Training
NUTRITION:
Calorie Deficit
BE HAPPY:
Know Why You’re Eating
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
BE HAPPY.
KNOW WHY YOU’RE EATING
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
Have a craving for French fries but don’t want to add too many calories to your meal? Cut the calories somewhere else. Try losing half of the hamburger bun, skipping the mayo, or passing on the cheese.
Body Basics & Functional Training
In short, functional training is a classification of exercises that are meant to train the body for every day movement. Our body is meant to move with purpose, to move, to walk, to lift objects, to stand from a seated position. Most movements we perform in our every day lives are not in isolation - that is to say, we use more than one muscle group at a time. When we squat down to pick up an object from the ground, we must engage our core, bend at the knees and hip, wrap our arms around the object and stand back tall. The idea of functional training is to do these movements with purpose and properly, in a safe and efficient manner.
MUSCLE FOCUS
EQUIPMENT NEEDED
KETTLEBELL | DUMBBELLS | TOWEL
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
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
Bent Over Row
Pull Up
Towel Row
Single Leg Dumbbell Row
Kettlebell Turkish Get Up
Push Up
3
3
4
4
2
3
10
AMAP
12
10
5
10
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
1 MIN
WORKOUT VIDEO.
Body Basics & Functional Training
THIS WEEK'S FEATURED MEAL
One-Pan Roasted Chicken and Sweet Potatoes
Click the link below for the full recipe and instructions.
CALORIES:
181 kcal
PROTEIN:
30 g
CARBS:
13 g
FAT:
14 g
Check Out Your Meal