Reach Your Resolution Day 30

Today is the last day!! I want to make it burn a little but I know you can do it especially after doing this all month your ready. You will feel so great after accomplishing this! Congratulations everyone, how are you results?

Measure your waist again and weight yourself in the morning

Day 30 - Core and Cardio

This circuit is going to all be done with a timer. So get out those smart phones, I use the gymboss app it will beep when you need to switch. Each exercise including you break will be done for 1 minute.

ISO Ab Plank

Jumping jacks

Sit ups

High Knees Run

Side Obliques - You can crunch to the side

- Plank to the side or

- Use weights while standing

Burpee's

Ab Straight Leg Drops (with or without two touch)

Mountain Climbers (Remember butt down!)

Rest

Repeat 3 times if Beginners

Repeat 4 times if Intermediate 

This below is my interval timer the first step is how I set my intervals up and then the next photo is what it looks like while it is going. Hope that helps this is a great tool to have.

Reach Your Resolution Day 29

Day 29 - Full Body Circuit

15 lunges on each leg

10 pushups (can be modified by doing this on your knees)

15 Calf Raises each leg (use weight if your body weight doesn't give you a burn)

10 incline DB press

10 Kettle bell squats

10 triceps extensions or skull crushers

10 seated shoulder DB press

8 bench dips

- rest 60 seconds and repeat-

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 13 times)

2 minute cool down

Reach Your Resolution Day 28

We are so close so the the last three days we are going to kick into gear with some total body circuits to burn as many calories as we can!

Beginners do 3 circuits with 10-12 reps

More Advanced for 4 circuits 8-10 reps

Barbell Bench Press (have a spotter if needed)

Ball Crunch w/ rotation

Bent-over DB Row

Medicine ball lift and chop

Full body squat

Kettlebell squat

Squat Jumps

-Rest 60 sec and repeat-

Reach Your Resolution Day 27

Day 27 - Cardio

Choose your favourite cardio activity for 20 minutes

OR

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 13 times)

2 minute cool down

Feel free to email me if you have any other questions at phillipsfitnesstraining@gmail.com

Reach Your Resolution Day 26

Day 26 - Triceps/Biceps/Shoulders

Beginners do 10 reps and 3 circuits

Intermediate do 8 reps and 4 circuits

Shoulder shrug

Lateral Raise

Hammer Curls

Barbell Curl

Triceps Extensions

Cable Pressdown

- Rest 60 seconds and repeat -

Feel free to email me with questions, comments, requests at:

phillipsfitnesstraining@gmail.com

Spaghetti Squash w. Broc and Chicken

I am in LOVE with this new dish! It is so fresh, full of veggies, but delicious and satisfying.

Photo/Recipe barrowed from Ruffles&Truffles

Ingredients:

1 medium size spaghetti squash (about 2lb)

1/3 cup sundried tomatoes, chopped

4 cloves garlic, minced

1 cup frozen peas

1 broccoli crown, chopped

2 chicken breasts, grilled and sliced

1 tbsp extra virgin olive oil  (only if needed for pan)

1 cup chicken broth

grated parmesan cheese (about 1/4 cup or less)

salt/pepper, to taste

Instructions:

1. Preheat oven to 375 degrees F.

2. With a sharp knife, carefully cut the spaghetti squash in half lengthwise. Scrape/remove seeds with a spoon. Place squash halves cut side down on a baking sheet; bake for 45 minutes. Let squash cool.

3. Using a fork, scrape the inside of the squash to remove strands.

4. In a large, deep skillet, heat olive oil over medium-high heat. Add garlic. Saute one minute, then add spaghetti squash and saute an additional 2 minutes. Salt and pepper to taste.

5. Add 1/4 cup of chicken broth, sundried tomatoes, and broccoli. Saute 5 minutes.

6. Add peas, grilled chicken, and remaining 3/4 cup chicken broth. Shake about 1/4 cup parmesan cheese into mixture (just enough to thicken the chicken broth).

7. Reduce heat to medium-ow. Cover skillet and simmer for about 3 minutes.

8. Serve with fresh shaved parmesan cheese.

Reach Your Resolution Day 25

Day 25 - Cardio or Break

Depending on your goals or how you're feeling take a break or go for a short 25 minute cardio session