2 years ago
nokcha
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3-Week Spring Break Training Plan: Week 3!
Here it is: the final week. You did it! You're seven days away from a rocking body and a healthy, happy attitude. We're kicking it up to the highest level to make sure we finish strong :)

Fitness Week Three:

Sunday:
A rest day well deserved, but make it a goal to do something that makes you break a sweat at least once (dance party anyone?!!!)
Monday:
35 minutes cardio
~ Arm exercises:
Bicep Curls - 3 sets of 15
Pushups - 3 sets of 15
~ Ab exercises:
Plank: Hold for 40 seconds. Repeat 2 more times.
Toe touches: Lying flat on the floor, bring the right foot and left hand together in the center of your body, then lower your leg and arms at the same time. Repeat on the opposite side; repeat 5 times on each side for a total of 12.
~ Leg exercises:Forward lunges: 15 forward lunges on your right leg. 15 forward lunges on your left leg.Squats: 12 of them!Wall sits: “Sit” for 35 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 45 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 15, alternating with the plank exercises.
~ Leg exercises:
Forward lunges: 15 forward lunges on your right leg. 15 forward lunges on your left leg.
Squats: 12 of them!
Wall sits: “Sit” for 35 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.
Thursday: 50 minutes cardio
Friday: 30 minutes cardio; repeat Monday’s arm, ab, and leg exercises.
Saturday: 45 minutes cardio

Eating Week Three:

We're going to introduce some more complex carbs to keep you feeling full so you won't go wild on your rest day and eat a whole pizza by yourself!
Breakfasts:
Lunches:
Mashed Cauliflower and Grilled Salmon
Dinners:
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