Need a basic template to kick your butt into shape? Well here you go:
Monday *bam* You're motivated since you ate like crap last weekend, so yep it's a HIIT class. Get on YouTube and depending on your activity level find a 20-40 minute HIIT class. You'll feel fantastic afterward!
Tuesday -- Hit the weight room for a lower body workout. Do every exercise or machine you can to work your legs. Calf raises with weights, squat machine, inner and outer thigh machine, donkey kicks etc. Do about 3 sets of 15 per exercise and spend 30 minutes-1 hour of time on this.
Wednesday *hump day* To get you through hump day, I'm going to recommend you slow it down and get in touch with your inner peace. Take a yoga class and learn how to reduce your stress levels by breathing in a conscious way. If you decide to do this at home, just spend a minimum of 20 minutes working up to 1 hour doing basic stretches and holding them for 5-8 breaths. Don't let your mind sabotage you and tell you that there is something else you should be doing. Keep reminding yourself why it is important to have this time to yourself.
Thursday -- It's time for some upper body work! Don't worry ladies, you won't get bulky lifting unless you decide to take steroids, so lift heavy! Again spend 30 minutes - 1 hour doing all the exercises you can think of for upper body. Bicep curls, tricep extensions, lat. pulls, chest press, and don't forget about those sexy shoulders of yours. Three sets of 15 is a good start and make sure you're tired at the end of the 3rd set or you're stronger than you think you are!
Friday -- TGIF, because you have another HIIT class! Follow Monday's guidelines and mix it up. Get uncomfortable!
Saturday -- Start your weekend right with another yoga class. If you have to go to the library to get a DVD, fine! Just stay committed to the practice. It will pay off I promise.
Sunday -- Get outside! Whatever the weather, go outside and walk or hike for 30 minutes or more. Let that time be spent in gratitude and appreciation for your body. If you love your body, it will love you back!
Lastly, repeat, repeat, repeat and when you hit a plateau, send me a quick hello so I can give you more tips to keep you feeling happy and healthy!
Cheers,
Chrissy
This looks great! I have found, when I don't want to workout and I push myself to do it, I end up feeling better mentally. I realize, no matter what I do that day, I took time to develop my mind and my body. Nice job!
ReplyDeleteYes Doug Scavezze! So I guess that means I'll see you in class tonight?
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