WEEK 3 - Workout Schedule

Week 3 - Workouts

My favorite workout shirt - Sometimes I feel I should join their ranks!



Hey friends! Well, we are almost half way through  the 6 week challenge! I am really seeing some differences. Last night I broke my 8 min mile pace and ran a 7:50. I haven't done that since before my first baby! Just wanted to remind everyone that all these exercises can be done with or WITHOUT weight. It was requested that I write a post about what to use for 'weight', so be on the lookout for that soon. Since the sets in the challenge are timed and not set on a certain number of reps, you can easily fatigue your muscles by pushing through and getting as many reps as you can within your time limit. Sometimes that is difficult without any weight at all!  Write down how many reps you get within each minute and see if you can beat that number on your next arm or leg day.

 

Monday

Warm-up - 1 mile run/jog

Arm & Abdominal Routine

Cool down & stretch

 

Tuesday

OFF DAY

 

Wednesday

Warm-up - 1 mile run/jog

Leg & Abdominal Routine

Cool down & stretch

 

Thursday

2 Miles Walk - 12% incline - 3.6-4.0 MPH
200 reps - Abs of choice

Cool Down - Walking

Stretch

 

Friday

Repeat Arm Day (Same as Monday)

 

Saturday

Repeat Leg Day (Same as Wednesday)

 

Sunday

3 Mile Run  - Try to beat your time from week 1 and 2

Cool Down - Walking

Stretch

 



 

Arms & Abdominals

 

Alternating Bicep Curls

 

Overhead Tricep Extensions

 

Pushups (I do them with my Iron Gym)

 

Dumbbell Back Rows

 

Dumbbell Overhead Press

 

Burpees

 

Planks

 

Sit-Ups

Crunches

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

*Cool down & stretch


Legs & Abdominals

Alternating Leg Lunges Chair

Step Ups – both legs

Single Leg Lunges – using a chair to kickback on leg on

Squats (weighted bar)

Bottom-Halves Squats (weighted bar)

Wall Sit

Russian Twists

V-Ups

Crunches

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

*Cool down & stretch

  


 

 

 



 



WEEK - 2 WORKOUT SCHEDULE

 

Week 2 - Workouts

 

Monday

Warm-up – 1 mile run/jog-up

Arm/ab routine

Cool down & stretch

 

Tuesday

Warm-up – 1 mile run/jog

Leg/ab routine

Cool down & stretch

 

Wednesday

2 mile walk – 12% incline/3.6-4.0 mph

200 reps - assorted abs of choice

Cool down & stretch

Thursday

OFF DAY

 

Friday

Repeat arm day (Same as Monday)

Saturday

Repeat leg day (Same as Tuesday)

 

Sunday

3 mile run for time - *pace and speed will vary*

Cool down & stretch

 

 

ARMS & ABDOMINALS

- Lateral raisers – front  

 

- Burpees (AKA – KILLERS)

 

- Tricep dips with chair (weight or no weight)

- Bicep curls with bar (add weight as needed)

 - Alternating rower push-ups

 - Flies

- Mountain Climbers

- Plank

- Bicycles

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

- Cool down & stretch

 

 LEGS & ABDOMNALS

 -Lateral side steppers (with exercise band)

 

- Squats jumps

- Wall sit

- Single leg dead lifts (with or without free weights)

 

- Sumo squats w/ bar (add weight as needed)

- Pulsing lunges (bottom halves) - switch legs each rotation

- Flutter kicks

- Double leg lifts (flat on back)

- Sit-ups

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

- Cool down & stretch

 



Day 7 - Food & Workout

Day 7 - Logs

 

 

- 3 mile run (26:00) - 8:40 pace

 

- Cool down with LOTS of stretching and LOTS of water!  

 

*If you are feeling sore from this week, take a nice HOT bath with Epsom salts and STRETCH! If you are NOT sore, perhaps you should increase your reps, time, speed or weights. Make sure you are pushing yourself to the limit. Earn that OFF DAY!!! Make some changes for the coming week if you need to. Workouts will be posted soon :)

 

 

Not my best day for the food log, but at least I'm being honest. We are being hit with back to back typhoons here in Japan, which means extra indoor and family time. I made the family my GF shrimp pizza and crustless pumpkin cups for a special treat. They were delicious and packed with healthy veggies and nutrients. Plus, I was able to still stay under my sugar limit of 60g per day. I will be posting more about detoxing from sugar and cutting it out of your diet. Too much of it can cause a host of health problems.

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Bob's Red Mill Whole Grain Gluten Free Rolled Oats - Oatmeal, 2 cup cooked (1/2 c. dry - 48g)	360	64g	7g	14g	0mg	0mg	2g	10g
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Silk - Unsweetened Organic Soy Milk, 0.25 cup (240 ml)	20	1g	1g	2g	0mg	18mg	0g	1g
Nestle Toll House - All Natural Dark Chocolate Chips, 1 TBS	70	8g	5g	1g	0mg	0mg	6g	1g
Lunch
Crustless Pumpkin Cups , 3 serving(s)	235	34g	3g	12g	101mg	158mg	29g	5g
Dinner
GF Shrimp Pizza, 2 serving	410	50g	14g	22g	83mg	588mg	3g	6g
Snacks
Quaker - Rice Cake - White Cheddar, 1 Cake (11g)	45	8g	1g	1g	0mg	105mg	1g	0g
Tostitos - Tortilla Chips, 50 g	260	34g	12g	4g	0mg	0mg	0g	0g
TOTAL:	1,402	199g	43g	56g	184mg	874mg	41g	23g



Day 6 - Food & Workout

Day 6 - Logs



 

 

 

Day 6

 

-1 mile warm- up: 8:28 (my pace)  - treadmill

 

- Repeat leg workout from my Day-1 workout log

 

*make sure your rest intervals are no longer than 10-40 seconds in between exercises*

 

 - COOL DOWN and stretch those muscles!

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Silk - Unsweetened Organic Soy Milk, 0.25 cup (240 ml)	20	1g	1g	2g	0mg	18mg	0g	1g
Honey - Clover, 0.3 Tablespoon	18	5g	0g	0g	0mg	0mg	5g	0g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Rudi's Gluten-Free Bakery - Multigrain Bread, 2 slice (37g/1.3oz)	180	34g	4g	2g	0mg	270mg	6g	2g
Coffee - Brewed from grounds, 1 cup (8 fl oz)	2	0g	0g	0g	0mg	5mg	0g	0g
Lunch
Foster Farms Chicken Breast - Boiled Chicken, 4 oz	120	0g	2g	26g	65mg	75mg	0g	0g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Pace - Medium Chunky Salsa, 2 tbsp	10	3g	0g	0g	0mg	230mg	2g	1g
Eggs - Hard-boiled (whole egg), 1 large	78	1g	5g	6g	212mg	62mg	1g	0g
Homemade - Frozen Grapes, 0.5 cup	31	8g	0g	0g	0mg	1mg	8g	0g
Dinner
Dole - Frozen Fruit - Sliced Peaches, 1 cup (140 g)	60	13g	0g	1g	0mg	0mg	9g	2g
Truvia - Packet, 1 packets (3.5g)	0	3g	0g	0g	0mg	0mg	0g	0g
Optimum Nutrition - Whey Protein Vanilla Ice Cream, 1 Rounded Scoop (30.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Generic - Flax Meal, 1 Tbsp (30 ml)	30	2g	2g	2g	0mg	0mg	0g	2g
Snacks
Orville Redenbacher's Pop Up Bowl - Movie Theatre Butter Popcorn, Pop Up Bowl, 4 cups popped	120	16g	8g	0g	0mg	160mg	0g	3g
Grapefruit Juice Simply Grapefruit - 100% Grapefruit Juice, 8 oz	100	25g	0g	1g	0mg	10mg	25g	0g
TOTAL:	1,284	150g	41g	88g	312mg	1,271mg	67g	21g

 

 

 

 

Extra Motivation - Favorite Stations to Keep Your Workouts Fired Up

12 Favorite Pandora Stations For Working Out

 

 

 

80’s Cardio- Madonna, Michael Jackson
Alternative Endurance Training- Sublime, Dave Matthews
Classic Rock Power Workout- ACDC, Jimi Hendrix
Country Fitness- Miranda Lambert, Luke Bryan
Dance Cardio- Jennifer Lopez, Tiesto
Electronic Cardio- Skillex, anything Dubstep
Hard Rock Strength Training- Linkin Park, Avenged Sevenfold
Pop and Hip Hop Power Workout- Usher, Ne-Yo, Rhianna
Pop Fitness- Lady Gaga, Justin Timberlake
Rap Strength Training- Jay-Z, Lil Wayne
Yoga- Deepak Chopra
Yoga Workout- Low key dubstep

Day 4 & 5 - Food & Workout

Day 4 & 5 - Logs

 

 

Day 4

 

- REST DAY (hooray)

 

Remember, having an off/rest day does not mean the same thing as going on a binge. Stick with healthy/clean eating but allow yourself a treat. Mine was a couple glasses of my favorite white wine :)

 

 Day 5

 

- 1 mile warm- up: 8:28 (my pace)  - treadmill

 

- Repeat arm workout from my Day-1 workout log

 

*make sure your rest intervals are no longer than 10-40 seconds in between exercises. This ensures you are keeping your heart rate up to burn more calories and fatigue the muscles faster*

 

 - COOL DOWN and stretch those muscles (they SHOULD be sore today)

 

 

I noticed that today my calories were a bit on the low side (especially since I am still breastfeeding our daughter). However, I do take a daily prenatal vitamin, vitamin D, and glucosamine supplement. I can always add a couple handfuls of almonds for extra calories if I get hungry later. When I eat higher fat food like the avocados and mayo I had for lunch, I don't get as hungry because I feel full much longer through the day. Also, make sure you are still drinking LOTS & LOTS of water!

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
Honey - Clover, 0.3 Tablespoon	18	5g	0g	0g	0mg	0mg	5g	0g
Starbucks Coffee - Americano- Black 473ml (16 Oz), 16 oz	15	3g	0g	1g	0mg	0mg	0g	0g
Silk - Unsweetened Organic Soy Milk, 0.5 cup (240 ml)	40	2g	2g	4g	0mg	35mg	1g	1g
Lunch
Best Foods Mayo - Light Mayo, 2 tbsp	70	2g	7g	0g	9mg	250mg	0g	0g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Foster Farms Chicken Breast - Boiled Chicken, 4 oz	120	0g	2g	26g	65mg	75mg	0g	0g
Onion Red - Veggie - Fresh, 0.25 red onion (medium/.75 cup)	10	2g	0g	0g	0mg	0mg	2g	1g
Dinner
Generic - Flax Meal, 1 Tbsp (30 ml)	30	2g	2g	2g	0mg	0mg	0g	2g
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Optimum Nutrition - Whey Protein Vanilla Ice Cream, 1 Rounded Scoop (30.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Truvia - Packet, 1 packets (3.5g)	0	3g	0g	0g	0mg	0mg	0g	0g
Dole - Frozen Fruit - Sliced Peaches, 1 cup (140 g)	60	13g	0g	1g	0mg	0mg	9g	2g
Snacks
Organic Valley - Milk - Fat Free, 0.24 cup	22	3g	0g	2g	1mg	30mg	3g	0g
Fruit - Banana Medium, 1 Banana (100)g	91	19g	0g	1g	0mg	1mg	12g	2g
Homemade - Frozen Grapes, 1 cup	62	16g	0g	1g	0mg	2mg	15g	1g
TOTAL:	1,053	109g	32g	86g	110mg	833mg	58g	19g

 



Day 3 - Food & Workout

Day 3 - Logs

 

2 mile walk at 12% incline

- 1st mile 3.6mph

- 2nd mile 3.8mph

 

-200 assorted crunches of choice

 

*COOL DOWN - walk and stretch

 

 

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Honey - Clover, 0.3 Tablespoon	18	5g	0g	0g	0mg	0mg	5g	0g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Organic Valley - Milk - Fat Free, 0.25 cup	23	3g	0g	2g	1mg	31mg	3g	0g
Lunch
Breakstone - Fat Free Cottage Cheese, 1/2 cup	80	8g	0g	12g	10mg	400mg	6g	0g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Tostitos White Corn Scoops - Tortilla Chips, 2 oz (13chips)	280	38g	14g	4g	0mg	240mg	0g	2g
Muir Glen Organic - Black Bean and Corn Salsa, 0.5 container (30 tbsp ea.)	150	23g	0g	8g	0mg	938mg	8g	8g
Dinner
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Optimum Nutrition - Whey Protein Vanilla Ice Cream, 1 Rounded Scoop (30.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Strawberries - Frozen, unsweetened, 1 cup, unthawed	52	14g	0g	1g	0mg	3mg	7g	3g
Generic - Flax Meal, 1 Tbsp (30 ml)	30	2g	2g	2g	0mg	0mg	0g	2g
Hershey's Cocoa - Natural Unsweetened Powder, 2 tsp	7	6g	1g	2g	0mg	0mg	0g	4g
TOTAL:	1,155	138g	36g	79g	46mg	2,052mg	40g	29g