“Motivation is what gets you started. Habit is what keeps you going.” -Jim Ryan
Hello everyone! I hope that you have had a great week and that all is going well! This week’s challenge is to now create a new healthy habit for a week. Last week we tried to get rid of an old, bad habit, and this week we will try to usher in a new, healthy one.
These workouts may look familiar. I switched up a few things, but if you have been doing this consistently, I wanted to repeat a few of the workouts from the first week. I love doing this to see my progress sometimes 🙂 Enjoy! Recipes at the bottom!
Monday: Full Body Strength/Cardio Circuit
Warmup: 1 minutes of torso twists, (keep your core engaged and twist your body from side to side) 1 minute of toe touches, (reach up, reach down) 1 minute of jumping jacks
Circuit One (Repeat this circuit 2 times for 8 minutes each. Get in as many rounds as possible!)
20 Squats/Squat Jumps
10 Half-Burpees (See instructions below)
20 Tricep Dips (See instructions below)
10 Toe Touches (See instructions below)
Circuit Two (Repeat this circuit 2 times for 8 minutes each. Get in as many rounds as possible!)
20 Mountain Climbers (25 per side) (See instructions below)
10 Push-ups (Full body or from knees)
20 Bicep Curls (If you have dumbbells laying around, pick up a weight! 5-20 lbs. If not, use something weighted–try cans from your kitchen, bottles of shampoo, etc…)
10 Squated Jumping Jacks (See instructions below)
Cooldown: Stretch our those legs and arms!
Tuesday: Power Yoga
Copy/Paste this link into your YouTube channel.
This is a great yoga flow! Enjoy!
Wednesday: Rest Day
Go for a walk with a friend or do some stretching!
Thursday: HIIT Day! (High Intensity Interval Training, focus on legs)
Today we are going to do lots of plyometrics, plank, and cardio. You will need some sort of timer, because you will be doing each exercise listed below for 40 seconds followed by 20 seconds of high knees until you start the next exercise. I use a free app called the “Interval Timer.” You could just use the stopwatch on your phone and pay attention to time on a wall clock as you go.
40 Seconds Work/20 Second High Knees (if you are beginning, use the 20 seconds to walk in place/rest) You will repeat these 8 exercises 3 times for a total of 24 minutes.
1. Jumping Jacks
2. Squats, or Jump Squats if you are feeling crazy (See instructions below)
3. Push-up pulses (See instructions below)
5. One Leg Back Lunge, right (See instructions below)
6. One Leg Back Lunge, left (See instructions below)
7. Half-burpee (See instructions below)
8. Half-Crunches (Keep your core tight and just crunch up about 6 inches and lower slowly down.)
Repeat these 8 exercises 3x for a total of 24 minutes. Push hard today! Cool down with a 10 minute walk or 10 minutes of stretching. Don’t abandon the cool down!
Friday: Strength Day, (focus on arms and abs)
This is probably my favorite arm workout. You will need some dumbbells. Once again, if you don’t have access to a set (I use 10 lb. when I do this. You will want between 5 lb-10 lb) try finding two of something around the house that will work as a weight!
Warmup: Three minutes of light cardio. I suggest jumping jacks, a quick walk around the house, etc…
Repeat each circuit here twice before moving onto the next circuit.
Cooldown: Stretch for three minutes. SET A TIMER. Stretch for at least 3 minutes wherever you are feeling tight.
Go for a brisk walk with a friend or a run, if you prefer. Try to go for as long as you feel refreshed but not too tired.
Now I know a ton of people hate running. Try calling a friend and putting in headphones and chatting. Or going WITH a friend. Or listening to music or a book.
Sunday: Rest Day
If you’re in the mood, try this video. It is for relaxation and stretching to prepare for the next week!
20-Minute Cheesy Chicken Enchilada Soup
20-Minute Cheesy Chicken Enchilada Soup
1. Find a chair or couch in your house and sit down in front of it
2. Put your arms behind you on the chair, straight back
3. Lift yourself up from the floor, with your elbows going straight back
4. Slowly lower yourself down, without touching your butt to the floor if you can help it
1. Lay on your back with your feet pointed straight up at the ceiling, your legs as straight as you can get them.
2. Keeping your core engaged, reach up and touch your toes.
1. Lay on your back and put your hands behind your head
2. Tightening your core, crunch in your left knee and extend your right knee out
3. At the same time that you do this, bring your opposite elbow, your right elbow here, across your body to your left knee
4. Switch sides without lowering your legs or arms or loosening your core
1. Get in push-up/plank position
2. Keeping your shoulders strong, crunch your left knee to your chest as far as you can, tightening your core as you do
3. Repeat with your right knee
Note: For more cardio, do these as fast as you can while maintaining form
Squated Jumping Jacks
1. Get in a deep squat position
2. Jump your legs out wide, still squating, while bringing your arms above your head, and jump back in, bringing your arms down to your side. (This should be like a normal jumping jack, just keeping your legs in a squated position the whole time.)
1. Do a squat, keeping your back flat
2. Explosively jump as you stand back up
3. Straight back into squat position
1. Get in push-up position (Modified version, go from your knees)
2. Move down 3 inches or so, into a half-pushup
3. Move back up to the top of your push-up position
One Leg Back Lunges
1. Keeping both hips even as you lower down, lunge back with one leg
2. Lift it off the ground and swing it through, without touching the ground if you can help it, and kick forward
3. Swing it back into a deep back lunge, again without touching the ground
4. Continue to repeat. This will feel like a lunge with one leg and a squat with the one standing still and stabilizing