I'm sure you all have figured out the workout routine I'm on. I have shared Week 1 and Week 2 with you. Basically, you alternate the two weeks for a 12 week cycle. I wanted to piece Week 1 all together for you, so it is all in one place! Need some modifications? Just email me or let me know in the comments! I'm more than happy to share some alternatives with you! Again, all of these exercises can be done at home with minimal equipment.
Also, here is what I have been eating.
Breakfast: 1/4 cup steel cut oats, 1 cup frozen blueberries, tablespoon chia seeds, 1/2 teaspoon cinnamon,1 teaspoon honey, and 1/2 cup 0% fat organic milk. 3 turkey sausage links.
Mid-Morning Snack: This with as much broccoli and carrots I can find.
Lunch: I have been lazy and eating any of the Lean Cuisine Fresh Steamers (in the bag) or an Amy's Light frozen meal. Piece of fruit.
Afternoon Snack: Apple or Pear with cheese stick or a Clif MoJo bar.
Dinner: I try to cut carbs by 6:00pm. Last night, we had Mexican Slow Cooked Pork Carnitas. I had 1 in a whole grain tortilla. Right now, I have chicken in the crockpot for shredded chicken taco salads for dinner tonight.
I also have been drinking 5-7 20 oz bottles of water a day. Another post you might find helpful: 10 Supplements I Cannot Live Without. I actually take more than what is listed, but I feel these 10 are must haves when it comes to healthy living.
Week 3
Day 1: 30 min Cardio + Chest/Triceps
Chest (all done on the yoga ball or bench)
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Triceps
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
*You can use the edge of a desk, chair, or weight bench.
Day 2: 30 min Cardio+ Lower Body
Upper Legs
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
*Use 2 dumbbells instead of a barbell
Exercise
|
Rest
|
Reps
|
Sets
|
30 Second Plank
|
30 seconds
|
1
| 3 |
30 seconds | 30 | 3 | |
30 seconds | 30 | 3 | |
30 seconds | 15 | 3 | |
30 seconds | 8 | 3 | |
30 seconds | 15 | 3 |
Shoulders
Back
Biceps
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Upper Legs
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
Lower Legs
Exercise
|
Rest
|
Reps
|
Sets
|
1 minute
|
12
|
1
| |
1 minute
|
10
|
1
| |
1 minute
|
8
|
1
| |
1 minute
|
6
|
1
| |
None
|
12
|
1
| |
2 min
|
12
|
1
|
*Use 2 dumbbells instead of a barbell
1 comment:
Dang girl! This is kinda hardcore. Maybe after this you should try p90x…if you haven't before. My breakfast is almost the same as yours, but I eat instant cinnamon oatmeal plus fiber. Less sugar & fat than regular instant. I need to switch to plain, rolled oats but I'm lazy. Lean Cuisines are my go to when I don't feel like cooking…and I never want to cook for lunch. You might enjoy my fit blog - annagoesfit.blogspot.com. I'd like to say I cut out carbs after 8:00, but like last night I had hot chocolate as a snack. I've also read to just stop eating after 9:00 pm all together.
Sorry for the novel…haha, totally enjoy hearing about other people's workouts and diets.
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