September 11-17
Onto Week 2...keep up that momentum. Hopefully week 1 was no problem and maybe you even enjoyed it!! I HOPE SO! Remember, we are doing 3 virtual CK/Crush classes, 2x days of walking/cardio, and the daily task.
A couple of questions I have received thus far.
1- Can I do another Strength training style into stead of a virtual class for one of the "3"? My answer- of course! The strategy is to do resistance training 3x a week. If you love going to a power yoga class, then it's fine to sub that in for 1 of the resistance sessions.
2- Which classes will give me the most impact? I highly recommend making at least 1 of your 3 resistance sessions be the Tuesday 930am Barre or the Wednesday 830am Glutes, Back, Abs.
Daily Tasks
Sunday September 11- De-clutter your desk and your work area. Spend 10 minutes and clean out your home office desk.
Monday 9/12- Veggie day! Can we get 3-4 full servings of veggies today? I am thinking: salad for lunch, carrots and cucumbers with pistachios for snack, and 2 full servings at dinner.
Tuesday 9/13- Add-on day. Add this workout onto water you are doing on Tuesday.
Complete 3-4 times
12 air squats
12 squat pulses
12 Right leg seesaw lunges
12 left leg seesaw lunges
12 right lateral lunges to narrow squat
12 left lateral lunges to narrow squat
12 squat touchdowns
I recommend you add some weights at some point during this circuit.
Wednesday 9/14- No social media day. oh man. This one will be hard for me. Start with just the morning and see how it goes. How often do you pick up your phone to just scroll and see what's going on? We can note our habits and patterns and work to establish more boundaries with phones/social media/life.
Thursday 9/15- Protein. How many grams are you getting today? Just for today, let's count! your goal is between .8-1gram per pound of bodyweight. I usually get around .8g per pound. See if there is a meal that is lacking in a protein component. Usually, my snacks are lacking. Turkey jerky or protein shakes can help fill those gaps during snack time.
Friday 9/16- Backside of the Core day! Let's give the back some extra attention. Complete this flow 2-3 times.
10 Push-up to planks
10 Plank T-openers
10 Right modified side plank knee to elbow
10 Left modified side plank knee to elbow
10 Bird dog pulse right
10 bird dog pulses left
Saturday 9/17- Cardio day! get 30 minutes of some heart-thumping, blood flowing cardio. You could join for HIIT Barre and get a double check on resistance training and cardio! OR, feel free to go out for a run, jog, quick-paced walk, etc. If you don't wear a heart-rate monitor, you should get to the zone where 3-4 word sentences is the most you can manage.
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