Hello!
Sometimes our busy lives can prove challenging to make time to take care of ourselves, but it is very important to do so! Having a game plan for our goals is the foundation for achieving them! Following through on our plans is the final and most important step.
I am always trying to continue my fitness progression, get stronger, and work toward uncovering the strong muscles that I know I have been working so hard to create! I really want to shed the last bit of fat that surrounds my lower belly — this can be a problem area for many people! This means I need to really focus on eating clean, adjusting my caloric intake, and not missing any workouts. This week, I have prepared healthy meals for myself in advance, and also want to have a schedule of set workouts to follow each day, so I stay on track with my goals. I have created a week’s schedule that incorporates strength training, cardio, stretching, and rest. The smoke has cleared out substantially over the last day or two, so this afternoon I had to get outside for a run before it comes back! I went for a 3.1 mile trail run at a pretty comfortable pace, and it felt great! I plan to do about 20 minutes of stretching before bed, and wake up refreshed to finish out my week with a bang!
Follow along with me if you want to spice it up a bit, and get a well rounded week of fitness – and let me know what you think!
-C
Day 1:
- 20-30 minutes of sustained cardio (running, walking, hiking, swimming, biking, etc) – Get your heart rate up!
Day 2:
- 15 Minute HIIT – Melissa Bender Fitness
- 30 Minutes Cardio
Day 3:
- Zuzka Light – Six Pack Abs
- 25 Minutes of Stretching or Yoga – If you need ideas, here are a couple great websites with free Yoga flows for every level – Ekhart Yoga – Free Yoga – Do Yoga With Me
**This workout is only supposed to be 12 minutes long, however, I have found that I get more out of doing a slightly longer session, so for these “AMRAP” (as many rounds as possible) style workouts, I always set my timer for 20 minutes, and push as hard as I can until the time is up. If you do not have a weight, use a rock, milk jug, or backpack filled with books!
Day 4:
- Zuzka Light – Change It Up
- 20 Pistol Squats on each leg – broken up into 2 sets with a 2 minute rest between
**I plan for a 20 minute session
Day 5:
- Long Run, or 45 minutes sustained cardio of your choice
- 20 minutes of stretching or Yoga
Day 6:
- Re-visit the 600 Rep challenge, and try to beat my previous time
- 20 Minute Stretch
Day 7:
- Rest and Stretch!
**It is very important to to always listen to your body, and take rest days when they are needed. Rest and Recovery are just as important to your fitness as your training is! You may need to adjust this schedule and the amount of rest days you take to suit your individual needs!
fitjunkee 