2 years ago
nokcha
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3-Week Spring Break Training Plan: Week 1!
It's almost March which means it is almost spring break which means warm weather and fun which means you have to come out of your comfy sweater for shorts, or even scarier - a bikini!
Don't worry too much though, this plan has got you covered! Pair this with some clean eating (recipes below) and you will find yourself in great shape by the time you have to hit that beach!

Fitness Week One:

Hello, cardio! We're going to need to burn off some of that winter blubber before we can focus in on toning the muscles underneath! Pick your favorite cardio routine (running, elliptical, etc)
Sunday:
Start with a day off. Focus on eating clean and getting in the mood for some serious fitness!
Monday:
~ 30 minutes cardio
~ Ab exercises:
Plank: Hold for 30 seconds. Repeat 2 more times.
Crunches: 12 center crunches, 12 to the left, 12 to the right. Repeat 2 more times.
~ Leg exercises:
Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. 10 squats.
Wall sits: “Sit” for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.
Repeat all three exercises (lunges, squats, and wall sits) 2 more times.
Tuesday:
45 minutes cardio
Wednesday:
30 minutes cardio
~ Ab exercises:
Plank: Hold for 35 seconds. Repeat 2 more times.
Leg raises: Lie on your back and put both feet up in the air, creating a 90-degree angle with the body. Keeping the legs straight, lower both feet back to the ground (don’t let them touch) and then raise them back up. Do three sets of 12, alternating with the plank exercises.-
~ Leg exercises:
Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. 10 squats.
Wall sits: “Sit” for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.
Toe raises: Stand flat on your feet. Push yourself up onto the balls of your feet, hold for 3 seconds, and lower your heels. Do 3 sets of 12
Repeat all three exercises 2 more times.
Thursday:
45 minutes cardio
Friday:
30 minutes cardio; repeat Monday’s ab and leg exercises.
Saturday:
45 minutes cardio

Eating Week One:

This might be the first time in a long time that you have worked out, so your body is going to need some extra help. This week is all about protein power and clean eating to make sure your body doesn't freak out over the calorie burn and throw you into a binge fest! We're going to need to get your body the appropriate calories and nutrients to make sure all your hard work doesn't backfire on you.
This is a low(er) carb and high protein week! Feel free to snack on nuts whenever you feel hungry!
Mix and match any of these recipes (and for the real rebels, you can even have some of the breakfast ideas for dinner too!)
Breakfasts:
Lunches:
Dinners:
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