A Day of Detox

So whether you’ve had a rough Saturday night, just got back from a vacation full of binging, didn’t get to the gym all week, are stressed…or just need to kick start a new diet or workout plan…a day of detox is a great way to get you back on track and reset not only your body, but also your mind!

Now throughout your day of detox, the goal is to remain relaxed and focused and today is truly about you!  It is going to be full of eating clean and getting rid of all toxins in your body and is a great way to clear your head.  Remember, a healthy body gives you peace of mind!

Upon waking (hopefully not to the buzzing of an alarm clock), take a thermogenic.  This will not only give you a little kick to wake you up, but will also heat your body up and start the fat burning process.

Wait 30-45 minutes and then have a nice healthy breakfast:

·         coffee or black tea (ease into your detox and get a little caffeine boost) 

·         3-4 Egg whites and fruit – melons, apples, and blueberries are great for detox

·         Supplements:  multi-vitamin and fish oil
 

Take a Yoga class.  If you don’t have a group class that you can take, invest in a yoga DVD or stream a yoga class through the internet (aim for at least 45 minutes of yoga and stretching).  Yoga stretches out your muscles and tendons and will get your blood flowing.  It also has a meditative affect and will clear your head.

After your yoga class, hit the sauna for a little extra sweat!  Once your body is heated up (you’ll know cause the sweat will start pouring), stay in the sauna for up to 10 minutes (I bring in a cold water bottle and if it is the same temp as the room, I have stayed in WAYYYYY too long).  An alternative option if you don’t have access to a sauna is to run a very hot hot hot bath (I like to pour bubble bath with eucalyptus in it – opens up your sinuses) and sit in the bath for a good 20 minutes, this will not only open up your pours, but you will continue to sweat out all those toxins.

Directly after your sauna or bath (within 45 minutes of your yoga class), drink a protein/detox shake.  Below is a recipe that I like to use, though feel free to mix it up!  The protein is necessary to help restore your muscles and will prevent any potential soreness.

Green Detox Shake: (high in protein and antioxidants)

·         2 handfuls of Spinach

·         1 apple

·         1 banana

·         1 cup of Greek yogurt

·         5 strawberries

·         ½ an orange

·         6-8 ice cubes
 

Blend well and enjoy!

Shower/relax – drink PLENTY of ICE water!!  You will burn additional calories with drinking ice water because your body needs to use more energy to heat it up to your body temperature.  Your goal should be to drink at least 10-12 glasses today!

Lunch – light salad with chicken or tuna – be careful of dressings!!  Go for a light or fat free dressing that isn’t high in sodium! (Remember: sodium causes bloat, which we are trying to get rid of today!)

Afternoon snack (high in protein and antioxidants) – Enjoy a serving of detox fruits (melons, berries, or an apple) with low fat cottage cheese or Greek yogurt

Dinner – Enjoy a side salad or steamed veggies with grilled fish or chicken (no red meat)

Before Bed - End your day with dandelion root tea.  Dandelion Root is a natural diuretic that stimulates the liver and supports healthy digestion.  Dandelion Root is an herbal tea and is naturally caffeine free so this will not keep you awake as you are winding down before bed.

Additional options/recommendations throughout the day to fully enjoy your day of detox:

At some point during the day, I put a deep cleansing or clarifying mask on.  This not only helps open up my pores, but also gives me a feel good, all around cleanse!

Drink at least 3 cups of green tea – keeps your metabolism high and will provide you with sustained antioxidants throughout the day.

Things to avoid on your day of detox: sugar, salt, carbonated beverages (cause bloat), excess fats and oils.

Why we are not cutting out food or food groups: You need to maintain your metabolism – so basically you still want to fuel your body and eat every 3 hours, and most importantly, you don’t want to “deprive” your body of anything.  This also prevents any cravings or any potential binges the next day.

I hope you all enjoy your day of detox as much as I do!!  I recommend having a day of detox as frequently as your schedule allows!  I try to do a Sunday day of detox every other week, or at least once a month!  Remember, this day is all about you and will not only restore your body, but will also help centralize you and clear your head!

True Life: My First Body Competition - Supplementation

So since I started training for my first body competition with Twin Fitness, I have started using the supplement line that they endorse, 1^st Phorm.  I have used these supplements for about 7 weeks now and if there is one thing I can tell you, I am definitely a fan!  They are a little on the pricy side, but one thing I decided on prior to training for my first body competition was that I would be all in, no matter what the cost.  Like the saying goes, go big or go home!!  After this competition, I might swap out some of the products, but there are definitely products that will become a staple no matter what I decide to train for next.

When looking into supplements, there are so many out there, that it is really hard to know which ones to try (especially if you are trying supplements for the first time).  My general rule of thumb is that I try to avoid as much sugar as possible and try to limit my fat and carb intake to minimal amounts.  You will be getting all of that in your diets already, so there is no need to consume any additional sugar, fats, or carbs in your supplement stacks. 

Also, know what your goal is prior to purchasing and consuming supplements.  And I am not just talking about what you are training FOR; I am talking about HOW you need to transform to get to your goal or competition.  For example, I am training for a body competition and am already close to my target body fat percentage, so I don’t need to lose any more fat, per se.  ALSO, I still need to add some muscle (which is the more difficult feat for me), so I am going to be consuming more mass building supplements.  On the flip side, a different person who is also training for a body competition might still need to lose 5-10% or more in body fat, so they might be consuming less calorically dense formulas that don’t have as many muscle builders.  So knowing HOW to reach your goal is just as important as having a goal to train for.

Below is the recommendation of the supplements that I am following, which I am definitely a proponent of!  I will also add some insight as to how to alter this depending on what your HOW is…

Anabolic Bridge – this supplement is a unique blend of amino acids and vitamins that helps your body stay in an anabolic state 24/7.  So I know that sounds like a lot of scientific mumbo-jumbo, but what that basically means is that it is keeping your body in its peak performance state.  Your body stays in this state by continually using essential amino acids (which you get from food or supplements) to maximize protein synthesis, which IN TURN, helps promote muscle growth and fat loss.  

When to take: upon waking (at least 30-45 mins prior to first meal) and before bed
Why: This will put your body in the anabolic state (which it most likely slipped out of while you were sleeping) first thing in the morning.  This will aid in maximizing the protein synthesis during your morning workout (since you probable haven’t eaten for 8 hours).  ALSO take this before you go to bed.  This will keep your body in this state for a few more hours as you sleep, giving you a virtually 24/7 anabolic state.  You may be asking, why don’t I take this during the day?  Well there really isn’t a need to if you are eating every 2-3 hours for your body is getting the essential amino acids from your food sources.  That being said, if you haven’t had a meal in over 4 hours, definitely take some Anabolic Bridge to keep your body from slipping out of that anabolic state.

Thermogenic Supplements: A thermogenic supplement is a product that causes your body to produce heat through metabolic stimulation.  So, in layman’s terms, this product not only gives you energy, but it also will help you burn fat.  Now I recommend ordering the following energy supplements off of the 1^st Phorm website, for I have seen incredible results with these products.  Moving forward, these will become staples in my daily routine. 

The following should be taken together:

BMR Bliss (BMR Commander – male version): In addition to the thermogenic benefits, the other ingredients in this supplement help cut cravings, balance your mood, and promote a naturally stable production of hormones (which we all know tend to be a roller coaster throughout training).

Thyro-Drive: This supplement stimulates your body’s thyroid, which will enhance the effects of the BMR Bliss or the BMR Commander which will help you maintain a higher metabolic rate throughout the day.

When to take: pre workout (before morning cardio – on an empty stomach) and mid-day (prior to 2 pm).

Multivitamin: I’m not going to go into too much detail, but EVERYONE should be taking a multivitamin daily!  I don’t want to hear any excuses, especially the popular, “I don’t feel like paying for expensive pee!”  When taking a multivitamin, make sure that you are spending that extra money to get one that absorbs completely in your system.  Trust me, if you are consuming the right one, you won’t just end up with expensive pee, you will end up with energy and balance (and the expensive pee is just an added benefit)!  One that I recommend that I have recently been taking is Double X by Nutrilite.  This is the MEGA multivitamin!  It not only has everything that you need in a daily multivitamin (12 vitamins and 10 minerals), but it also contains phytonutrients from 20 plant concentrates and dissolves 100% in your body.  If you are interested in where to find this supplement, please let me know! (I can get you some pretty good discounts)

When to take: take with your first meal of the day (don’t take on an empty stomach – can cause nausea)

Fish Oil:  So I know this might just seem like the new craze, but there is a method to all the madness around this new, “necessary” supplement.  Fish Oil is recommended because it provides 300 milligrams of Omega-3 fatty acids, which are proven to help maintain triglycerides which are essential in maintaining your cellular, heart, and metabolic health.  These 300 mg of Omega-3’s are broken up into EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid).  When you go to buy Fish Oil, please look into the ingredients!!  A lot of fish oils out there have a lot of other crap in the supplement and not enough of the Omega-3’s!  Two brands that I have tried and recommend are Nature’s Bounty Fish Oil and Nutrilite Ocean Essentials.

When to take: Take 1 serving with breakfast, and up to 2 additional servings throughout the day.

Recovery Formula:  This is important and essential to repairing and growing your muscles.  Recovery formula will not only prevent any post workout soreness, but it will also help you recover quicker so you can pound your body day after day at the gym without feeling fatigued.  When choosing a recovery formula, this is where it is really important to know the HOW! 

Below is what I am currently taking because my HOW is to build muscle:

Phormula 1 and Ignition:  Phormula 1 is a low temperature processed protein.  This process is essential in aiding in your body’s ability to absorb the protein (high temp processing alters the supplements properties).  Phormula 1 has 5g BCAA’s (branched-chain amino acids) which, in a nut shell, are the 3 most necessary amino acids used in protein synthesis.  I mix the Phormula 1 with Ignition, which spikes your insulin levels, which allows the protein to reach your muscles immediately which will promote more significant muscular gains.  This combination recovery formula has a LOT of sugar, so ONLY use this when building muscle.

Below is what I WILL be taking because my HOW will be to recover without building muscle and without adding any additional carbs: (I will start using 4 weeks out from my show)

                Blox Amino: This recovery formula doesn’t have any fat, or any carbs.  Blox Amino is made up of SAA’s (silk amino acids) and provide you with 5 of the 18 essential amino acids, which, when taken in the right combinations, provide optimum recovery and muscular gains.

Protein Powder:  BE CAREFUL!!  A lot of protein formulas have a LOT of sugar in them!!  You DO NOT want to be consuming this much sugar!  This supplement is where you have to read every line of the label!

                1^st Phorm Level 1: Contains 5g of BCAA’s and contains low temperature processed protein.  Again, low temperature processed protein is easier for your body to absorb and use.  I personally like the texture and the mix-ability of this protein powder.  There are very few protein powders that taste good when mixes with water, and this is one of them!  (I recommend ice cream sandwich flavor)

                Suitable Alternatives:

MGN Pure Isolate Protein Powder – This protein powder is similar to Level 1 in that it is processed with low temperature micro/ultra-filtration.  This type is low carbs and zero fat and is even gluten free.  I have tried the Rocky Road flavor and absolutely love it!!  This is definitely a more cost effective protein powder and has a good blend of your essential amino acids.  This also mixes well with water, however has more of a liquid consistency instead of a shake consistency!

                Body Fortress Super Advanced Whey Protein (yes the Wal-Mart brand):  This is the best, cheap alternative that isn’t loaded with all the crap that is in the majority of the protein powders out there!  This protein powder contains 8g of BCAA’s (per 2 scoop serving) and is low fat and low carb.  This doesn’t mix as well with water.  One mixing tip would be to use ½ the recommended amount of water so the flavor is stronger.

When to take: Take these in between our main meals as “snacks”.  I have 2-3 protein shakes a day.

Now in additional to the supplements listed above, I am sure there are arguably additional or “better” supplements out there; HOWEVER, these are what I recommend based on experience.  I recommend the above supplements to not only everyone training for a body competition, but any one that is doing moderate to intense workouts (of course some I recommended to EVERYONE).  If you have any questions, please do not hesitate to ask!

Stay tuned for more to come on True Life: My First Body Competition.

True Life: My First Body Competition - Nutrition

When it comes to body shaping, genetics is only 10%, training is only 10% and I bet you can guess what the other 80% is….that’s right, NUTRITION!

Nutrition is such an important aspect and yet is the least understood by even the most “fit” individuals out there.  Remember, not all carbs and fats are bad for you!  Eliminating these from your diet will actually hinder your body from reaching its peak.  I am not a nutritionist or a registered dietitian, so I am not going to give a nutrition plan or anything along those lines, but a general rule of thumb is that you should eat more proteins that carbs and more carbs than fats as it relates to your daily caloric intake.

Tips and tricks I learned so far with Body Competition food prep:

·         Weight/measure out EVERYTHING!  When counting calories (which is the key to success with training), there is no such thing as eyeballing it.  Trust me, even the best cooks and most disciplined competitors will underestimate the veggies and overestimate the oils.  I suggest measuring everything out, even when it comes to meat and protein portions.  You worked too hard to consume even an extra 100 calories a day!

·         Prepare all meals in advance and carry extra “emergency meals” with you at all times!  An emergency meal could be a protein shake and low calorie snack, such as some almonds or a few rice cakes.  You never know when you’re in a pinch, so plan for it!  By planning ahead you not only have everything portioned out, but you also can eat on schedule.

·         Schedule out your 6 meals a day!  Eating every 2-3 hours keeps your metabolism up and helps keep away those hunger pangs and cravings!

·         Eat your entire meal!  Don’t stop eating because you are full!  You are on a strict plan for a reason and every calorie counts both positive and negative.  Plus it will help tide you over until your next meal!

·         Drink plenty of water! There is no such thing as drinking too much water during training!  A general rule of thumb is if you are thirsty, your body is already dehydrated.

·         Stick to approved spices and seasonings!  Salt is not part of a competition diet for a reason!  It fuels cravings and causes you to retain water….none of which is good!  Stick with splenda/stevia, cinnamon and sodium free spices!

The most important thing that I cannot stress enough is to plan, plan, PLAN ahead!!  It is the key factor to staying on track and your body shaping success!

True Life: My First Body Competition

Oh where to being…it was a cold and stormy night and I was lying on my couch after eating at least one too many slices of Pizza Hut’s Fiery Hawaiian Pizza, feeling absolutely stuffed and disgusting when it hit me….I have been way too lazy lately.  What happened to that girl who, less than a year ago, was on a competition kick?  Who was waking up at the crack of dawn to run 10 miles, or who was jumping into the 42 degree Musconetcong River to prep for the Tough Mudder?  Over the past 10 months, my life has changed completely!  I took the plunge and quit my job to move half way across the country and restart life as I know it and I absolutely love every decision that I have made.  But let’s be honest, it’s time….

I’ve been training for a body competition for about a month now and I have already learned and physically changed so much!  As usual, I totally underestimate my potential when it comes to training and seeing results.  I am only a month in and still have 10 weeks until my first body competition, so I can only imagine how rewarding the results are going to be when I step on the stage for the first time in 10 weeks!

One thing that I love about training for this body competition is that it is completely different than any competition I have ever trained for.  This is not something that is a simple 1-2 hour a day focused training program, this is a complete lifestyle change.  With this training, you are in 24/7 competition mode.  Your diet changes, your workouts change, your sleep pattern changes, even your circle of friends change.  It is very easy to understand how this is a close knit sport....it is not only an adaptation to an average day, it is a lifestyle.  That being said…there is no slacking off, or skipping a day, or being able to “bounce back” from a killer party weekend…this takes 100 percent discipline and dedication and is only for people who take competition training seriously!

One thing that I did, that is worth every penny I invested into this training so far, is hire a training coach.  This was literally, the best investment I have made in “me” in a very long time and I would recommend, if you can afford it, to hire one as well if you are training for a body competition.  That being said, definitely do your research.  There is everything out there from just regular trainers who have no clue about the sport of body competitions, to completely online money draining programs, to dedicated coaches who are passionate about the sport and live for seeing their trainees succeed.  After my extensive research (as I lay on the couch finishing off the last slice of pizza) I found a perfectly suitable, local training studio.  After meeting with my coach, I realized that I literally hit the gold mine when it came to finding a training coach.

After an awesome consultation, I was extremely eager to sign up with Twin Fitness and become the newest addition to their Elite Coaching team.  As part of the coaching package, I receive continuous coach and fellow competitor support.  I have a tailored training plan based on my weekly progress, and I have a constantly changing, yet fun and exciting nutrition guide.  How can the nutrition part be fun and exciting you ask?  Doesn’t everyone just eat dry chicken and broccoli for 3-4 months?  Maybe that’s how they did it back in Arnold’s day, but since then, the training for this sport has definitely evolved.  So back to this amazing food…Well, the twins that own Twin Fitness are both wives and mothers and have competed in countless competitions, AND are REAL people with real and very normal lives!  Yes, they have families, yes, they own their own company, and yes, they understand how extremely difficult and disciplined training NEEDS to be, so they created their very own competition cook book which is jam packed with competition friendly and AMAZING recipes.   I’m talking pulled chicken, orange marmalade turkey burgers, sweet potato fries, almond protein truffles, guacamole…and the list goes on and on.  Bet you never thought you could eat all that and STILL be training for a body competition!  Along with the great recipes, nutrition and exercise plan and 24/7 support, I also have access to posing seminars, stage prep seminars and countless other support classes, workshops, and workout bootcamps.

That being said, my lifestyle has completely changed over the past month.  Long gone is that cold and stormy winter day where I sat on the coach wallowed in my laziness.  And although it was really tough at first, “competition training” has truly become second nature.

Day in the life…

4:30 wake up (energy supplements) and 45-50 mins of cardio

6:30 breakfast – egg whites, oatmeal, coffee (multi-vitamin and fish oil) and skype date (yes my better half is overseas through this entire process)

7:15 leave for work (yes I have an 8-5 like the rest of the working world)

9:30 Snack – protein shake and rice cake

12:30 Lunch – meat, veggies, small serving of “good” carbs

3:30 Snack – protein shake and rice cake

5:30 Weight training workout, recovery drink

6:30 Dinner – meat, veggies, small serving of “good” carbs

7-9:30 the cravings hit, so I sip on cinnamon spice tea (natural hunger suppressant) and water

9:30 Snack – egg whites

10:00 Bed time (after a very exhausting day!)

Check out the below link if you’d like to learn more about training with Twin Fitness or if you are interested in purchasing the AMAZING cookbook (Competitive Edge Elite Coaching Cookbook)…after trying several of these recipes, I definitely think it is worth it!

www.twinfitness.com

Stay tuned for more to come on “True Life: My First Body Competition”!

Happy New Year....Bring on 2013!!

Like the rest of you, my 6 week holiday extravaganza included a lot of eating, a lot of cookies, a lot of adult beverages….and very few workouts!

Also, like 80% of the rest of the world, I found myself feeling a little soft and went to the gym for a little new year, new goals, new expectations pick me up!  To my surprise, the gym was emptier than I find it during my 5 am workouts.  What I conclude from that is that way too many people partied a little too hard last night and aren’t starting their New Year’s resolution for a few more days (or at least a few more hours).

So for everyone that needs a place to start that may not be stepping into the gym, I have found the perfect ap to help jumpstart your 2013….

MyFitness Pal

This ap is easy and motivational and takes very little effort to keep up with…so while you are all sitting on the couch, trying to find the motivation to start your new year’s resolutions, pick up your phone or grab your computer (or tablet) and sign up…no excuses!

This ap is a FREE way of helping you track your calories, workouts, and even use the buddy system to help you achieve your fitness goals.  This tracker already has millions of foods preloaded into their database to help make tracking as easy and convenient as possible.  In addition, as you enter new foods or new workouts into your tracker, it automatically saves everything you do to make it that much more convenient as you continue to use your tracker.

Studies show that tracking your calories and physically writing down what you eat, makes you more aware of what you are consuming and will double your weight loss success.

Don’t need to lose weight? This ap also helps you maintain or gain as to whatever your fitness goals are.

Try it….you won’t be disappointed!

Reebok RealFlex….more than just a sneaker

After doing some extensive research on my next pair of workout shoes, I finally decided to give the Reebok RealFlex sneakers a try.  I was trying to go for a shoe that was versatile and would be a good shoe no matter what type of exercise I would be embarking in. After researching minimalist shoes, barefoot shoes, weightlifting shoes, and cross fit shoes, almost all my research led back to the new Reebok RealFlex sneakers.
A little behind the Reebok RealFlex technology…

The Reebok RealFlex shoes are a very lightweight shoe. Their soles are made up of many little flex-friendly “nodes” that aid in your foots movement. The “nodes” flex and form to your foot as you train giving your foot free range of motion and preventing limitations that are common in other workout sneakers. There is minimal padding, which helps maintain stability and creates a natural balance.

Post workout #1 infront of Kansas City Bridge

The day I put these sneakers on for their first gym workout, I was skeptical because I have never had a good “first day” with any pair of sneakers. No matter how good of a sneaker I buy and no matter how good of a fit it is, I ALWAYS get blisters on some part of my foot. I always just figured that these blisters were necessary in order to break in the shoe. Little did I know, there has been a sneaker created that doesn’t need breaking in leaving my feet blister free! After putting in a strenuous workout and going a little above and beyond to see how much these shoes can handle, I have come to the conclusion that this is the best workout sneaker I have ever owned and possibly the best workout sneaker that has been created to date. The RealFlex are very agile and good for plyometrics and circuit training. They enhance your stability, making them excellent for weight lifting (including heavy lifting). They also have great flexibility which makes them perfect for running. If you are in the market for a new pair of workout shoes, I would give the Reebok Realflex a try!





The In-Between Stage: Workout Plan

When starting a structured workout plan, there are a few things to keep in mind when entering the gym. First off, start out with a purpose. Come in knowing exactly what you want to do and what you want to accomplish throughout your workout session. Second off, stay focused and only take 30-60 second breaks in between sets/exercises.  Third off, work out smarter, not harder. 

Now that might seem like an easy thing to do, I mean you already came in with a plan and a determined mind-set….isn’t that smart enough? What I mean when I say workout smarter is to know about how your body works.  On average, it takes around 10-15 minutes for your body to warm up and get into the fat-burning zone. If you walk into the gym and jump on a treadmill and start running for 20 minutes and are relieved because you got your cardio out of the way and can now move on to weights, you are actually being counter-productive and are only getting about 5 minutes of productive cardio. By taking this approach you will never see the results you want. The best approach to working out is warming up for 5 minutes which will increase your heart rate and get your blood pumping to your muscles which will prevent injury. Then move on to your 20-30 minutes of weight lifting. Keep in mind that in order to keep your heart rate up, it is suggested that you keep your rests to 30-60 seconds. Then finish with 30 minutes of cardio. By keeping your cardio at the end of your workout, you are already warmed up and are getting 30 solid minutes in the fat-burning zone.

Below I outlined a structured one week (5 day) workout plan.  This plan works on each part of the body and is timed to give your muscles adequate rest.  Remember to use enough weight that you are struggling on the last 2 reps, but not too much weight that you are giving up proper form. (Females: Don’t be afraid to lift heavy! DO NOT WORRY! You will not get big and bulky! The reason guys can put on massive amounts of muscle mass is due to their increased testosterone levels….we females are naturally chemically built to stay lean!)

Day 1: Shoulders/Back – Cardio

Warm-up: 5-10 minutes on treadmill

Superset: Lat pulldown close inside grip (3 sets, 12 reps)

                  Bent over dumbbell row (3 sets, 12 reps)

Exercise : Dumbbell shoulder press (3 sets, 10-12 reps)

Superset: Side lateral raise (3 sets, 10-12 reps)

                Front dumbbell raise (3 sets, 15 reps)

Exercise: lat pull down wide grip (3 sets, 12 reps)

Exercise: seated bent over rear delt raise (2 sets, 15 reps)

Exercise: Arnold dumbbell press (3 sets, 15 reps)

Cardio: 30 minutes sprint intervals (2 min jog, 1 min sprint)

Cool down and light stretching

Day 2: Hamstrings/Glutes - Cardio

Warm-up: 5-10 minutes on treadmill

Superset: Cable leg curls (3 sets, 15 reps)

                Crossover reverse lunges w/ weight (3 sets, 15 reps/leg)

Superset: Seated leg curl (3 sets, 15 reps)

                 Dumbbell Step Ups (3 sets, 15 reps/leg)

Superset: One-legged cable kickbacks (3 sets, 20 reps/leg)

                 Dumbbell side split squat (3 sets, 20 reps)

Exercise: Barbell Deadlift (3 sets, 20 reps)

Exercise: Dumbbell lunges (3 sets, 15 reps/leg)

Cardio: 30 minutes bike interval (3 resistance hills)

Cool down and light stretching

Day 3: Cardio – Abs

Warm-up: 5-10 minutes on treadmill

Cardio: 10 minutes inclined walk (fast enough that you can’t hold a steady conversation, but slow enough that you are still walking without holding on); 10 minutes jog at no incline…repeat for 60 minutes

Abs:

Triset: Stability Ball Sit-Ups (3 sets, 30 reps)

Back extensions (3 sets, 20 reps)

Hanging leg lifts (3 sets, 15 reps)

5 minute Ab Circuit (repeat twice)

                Reverse Crunch – 30 sec

                Oblique Crunch Left – 30 sec

                Oblique Crunch Right – 30 sec

                Vertical Toe-Touch Crunch – 30 sec

                Bicycle Crunch – 30 sec

Bosu ball Crunch with arms extended overhead and weight (3 sets, 15 reps)

Plank (60 sec hold, 30 sec rest, 45 sec hold, 15 sec rest, 30 sec hold)

Stretch

Day 4: Biceps/Triceps/Chest – Cardio

Superset: Dumbbell Press (3 sets, 12 reps)

                  Pec Flys (3 sets, 12 reps)

Superset: Dumbbell Bicep Curl (3 sets, 12 reps – alternating arms)

                  Tricep Cable Pushdowns (3 sets, 15, 12, 10 reps)

Superset: Close-grip Bar Curls (3 sets, 12 reps)

                  Tricep Kickbacks (3 sets, 12 reps/arm)

Exercise: Barbell Inclined Press (3 sets, 12 reps)

Superset: Reverse Plate Curls (4 sets, 12 reps)

                Bench dips (4 sets, 12 reps)

Cardio: 30 min, slow jog on incline

Cool down and light stretching

Day 5: Quads/Legs – Cardio

Dumbbell Lunges (3 sets, 15 reps/leg)

Squat Jumps (3 sets, 12 repetitive jumps)

Leg Extensions (5 sets, 12 reps)

Skinny Squats – Heavy Weight (5 sets, 8 reps)

Bulgarian Split Squats (4 sets, 12 reps/leg)
                Smith machine, feet placement like a lunge with back leg raised and foot resting on bench

Heavy Squats (5 sets, 12 reps)

Cardio: 10 min inclined walk, 10 min jog, 10 min inclined walk

Cool down and light stretching