EXERCISE:
Muscular Endurance Training
NUTRITION:
Calorie Deficit
BE HAPPY:
Mid-Week Check
*Refer to your Exercise Log & Nutrition Log from your welcome packets.
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.
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
Push-Ups
Plank
Overhead Press
.
Squat
Plyometric Box Step-Ups
Reverse Lunge
45 SEC
45 SEC
45 SEC
.
45 SEC
45 SEC
45 SEC
10 SEC
10 SEC
10 SEC
.
10 SEC
10 SEC
10 SEC
8
8
8
.
8
8
8
WORKOUT VIDEO.
Muscular Endurance Training
THIS WEEK'S FEATURED MEAL
Sweet and Sour Chicken Lettuce Cups
Click the link below for the full recipe and instructions.
CALORIES:
269 kcal
PROTEIN:
25 g
CARBS:
30 g
FAT:
6 g
Check Out Your Meal