Reach Your Resolution!

IT. IS. ON.

I'm about to give all of you a four week plan to jump step your goals. I hope you're excited because I am! I'm going to do the exact same thing along with you. I must admit I'm guilty of slacking off during the holidays.

Record your weight and measure the nearest point on your waist, keep these to look back at later.

You can switch Day 1 and Day 2 if it fits your schedule better but the days you lift weights should not be back-to-back so keep that in mind when I post the next days.

Day 1 - Weights

If you are a beginner or working on Endurance do each workout 12 times with light weights.
If you are working on Strength/Muscle Mass do 2 sets and 6 reps with moderate to heavy weights.
Below are the exercises, I would advise watching the videos that they are linked to for proper form and instruction.

Rockette Press
Tow Drag Plank
Flamingo Curl
Wood-Chop Crunch
Tabletop Row
Skull Crusher w/ Dumbells
Pendulum Raise
Curtsy Salute
Side Oblique bend w/ Dumbell

This is a total body stabilization work out, it may be hard starting out but go slow and push through!

Believe in yourself because I know you can do it.

Day 2 - Cardio

You can do this on a bike, elliptical, or treadmill. Pavement is an option if weather permits.
Below is an interval routine, this is great for your heart rate, fat burning rate, and wonderful to get back into the motion of things.

3 minutes slow walking
3 minutes brisk walking
5 minutes speed walk/jog/run
1 minute brisk walk
5 minutes speed walk/jog/run
1 minutes brisk walk
5 minutes speed walk/jog/run
3+ minute slow walk

Total time 26+ minutes


Nutrition Suggestions

This is a great post about what you should be eating while trying to be healthy, get in shape, or loose weight. These are all suggestions, but 80% of your body composition will be changed by what you feed it! I have post where you can calculate how much protein your body needs here.

Breakfast: (Pick one)
-Oatmeal
- Two Whole Eggs
- Egg White Omelette
- Sprouted grain toast with Almost/Peanut Butter

Snack: (Pick one)
- Hummus with whole grain pita or bread
- Cottage Cheese with Fruit
- Protein Shake
- Puffed Rice Cakes
- 1 tbls natural Peanut Butter
- 12 Cashews or Almonds

Lunch:
Protein- Chicken, Turkey, White Fish
Carb- Rice, Cous Cous, Quinoa
2 cups of Veggies


Snack: (Pick one)
- Hummus with whole grain pita or bread
- Cottage Cheese with Fruit
- Protein Shake
- Puffed Rice Cakes
- 1 tbls natural Peanut Butter
- 12 Cashews or Almonds


Dinner:
Protein- Chicken, Turkey, White Fish
Carb- Rice, Cous Cous, Quinoa
2 cups of Veggies

Feel free to email me with any questions or request at:
phillipsfitnesstraining@gmail.com