Week of August 3-9 (Monday-Sunday)
Movement Plan
Goal: To move a minimum of 20 minutes each day, alternating cardio, strength, and
balance.
3 days of cardio based exercise: Precor, lap swimming, bike riding, or brisk walking
(outside or intervals on the treadmill at 2-4% incline)
1-2 days of balance based exercise: yoga or Pilates
2-3days of strength training: 2 bodyweight workouts (see below)
Bodyweight Program
Upper Body & Core Strength 20-minute program 3-minute warm-up, 16 minutes of
work, 1 minute cool-down.
Complete 2 rounds of 15 repetitions of each exercise or for the time amount listed.
Try to move quickly from one exercise to the next to elevate your heart rate and
keep it up. After each round take 1-minute rest.
3 Minute Warm-Up: Heel digs (flex your feet and tap your heels in front of you),
Butt kickers, high knees, standing roll-down walk out to plank & walk back in,
cat/cow on all-four, arm circles forward and back. Complete each exercise for 30
seconds.
Exercise 1: 30 second forearm plank Hold
Exercise 2: 30 second right forearm side plank Hold
Exercise 3: 30 second left forearm side plank Hold
Exercise 4: 15 abdominal curls (curling up to the bottom of your ribs, hands placed
behind your head with your elbows wide. Exhale as your curl up)
Exercise 5: 15 isolated bicycles to your RIGHT only (place your left foot flat, exhale
as you lift and twist to the right brining your right knee in towards you, inhale lower
your upper body and extend your leg to hover)
Exercise 6: 15 isolated bicycles to your LEFT only
Exercise 7: 15 jabs — forward punches with each arm (move quickly, aim for your
chest, imagine space being a solid push your arm out quickly and pull it back in with
force)
Exercise 8: 15 crosses — punch across your body with each arm (allow your feet to
pivot as you punch from side to side, press your arm out and pull it back quickly)
Exercise 9: 15 wide arm push-ups (you can modify push-ups by coming down to
your knees or elevating your hand position onto a bench, make sure to keep your
core engaged and your head lifted in line with your body)
Exercise 10: 15 tricep bench dips (place you hands behind you on an elevated
platform, keep your elbows narrow and your shoulders down away from you ears,
bend your elbows as much as you can maintaining good form)
1 minute break: REPEAT!
Cool-down: stretch
Lower Body & Core Strength 20-minute program 3-minute warm-up, 16 minutes of
work, 1 minute cool-down.
Complete 2 rounds of 15 repetitions of each exercise or for the time amount listed.
Try to move quickly from one exercise to the next to elevate your heart rate and
keep it up. After each round take 1-minute rest.
3 minute warm-up: Heel digs (flex your feet and tap your heels in front of you),
Butt kickers, high knees, standing roll-down walk out to plank & walk back in,
cat/cow on all-four, alternating reverse lunges with overhead stretch. Complete
each exercise for 30 seconds.
Exercise 1: 15 Squats (legs hip width distance apart, toes facing forward, bend as
deep as you can maintaining proper leg alignment, press through your whole foot to
return upright)
Exercise 2: 15 right leg lunges (with your right foot forward, step your left foot back
as far as you can creating a wide base of support, bend both knees deeply
attempting to keep your right knee over your right ankle and your left knee
hovering over the ground, return to standin and repeat)
Exercise 3: 15 left leg lunges (left foot forward, right foot back)
Exercise 4: 15 standing calf raises (rise up onto the balls of your feet, lower down
slowly trying not to rock back)
Exercise 5: 30 second forearm plank
Exercise 6: 30 second left forearm plank
Exercise 7: 30 second right forearm plank
Exercise 8: 15 glute bridges (lying on your back, bend your knees and place your
heels directly under your knees, lift your hips up by engaging your hamstrings and
glutes, hold for a count of 3 and lower)
Exercise 8: 15 abdominal curls (curling up to the bottom of your ribs, hands placed
behind your head with your elbows wide. Exhale as your curl up)
Exercise 9: 15 supermans (lying on your stomach, extend your arms and legs, take
an inhale to elevate your body off of the mat and exhale to lower, keep your focus
down to help keep your neck in proper alignment)
Exercise 10: 15 sumo squats (standing upright, take your legs wide and turn your
legs out allowing your toes to face the sides of the room, press your knees wide,
bend your knees as deep as you can keeping your upper body upright and your
knees pressed open then return to upright
1 minute break: REPEAT!
Cool-down: Stretch
Nutrition Plan
Daily Nutrition Goals:
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Eat a fruit or vegetable at every meal/snack
Increase water intake to a minimum of 64 ounces
Keep a nutrition log for 2 weekdays and 1 weekend day
On Sunday prepare 3-5 snacks they can be packaged or fresh, set them aside
for each day to have food with you on the go to keep you on track. Ideas for
snacks; almond butter and banana, hummus and veggies, GoMacro bars,
handful of dried nuts, Greek yogurt and granola or fruit
Try to limit soda intake to 1-3/week
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When you’re reaching for carbohydrate options make sure they are
nutritious and fueling; quinoa, farro, sprouted bread, brown rice, whole
wheat, whole grain pasta.
Limit quantities of white pasta, white rice, white bread, highly processed
foods, foods with ingredients you cannot pronounce.