None of these pictures are me unless specifically tagged "me". Please note I don't condone eating orders, nor do I have one. Don't ask me how to starve yourself.
I am not a health professional and you shouldn't take my advice as such.
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I love this girl and all of her workouts! They’re always super intense, great exercises, and targets so many areas of your body. She’s actually where I got the inspiration to start making more of my own circuit workouts :) As well as I found her back when I was still on Team Knockout because she’s who my coach was getting the plans from *grr* haha!
I haven’t tried it yet but let me know if you do! I’ll probably end up adding it to one of my circuit workouts :)
So my weeks are going to go like this from now on, provided my schedule doesn’t get switched around because of requests off.
Monday:
Work 10am-330pm
Gym immediately after, 30min yoga before bed Tuesday:
No work, AM yoga 30-60min
Gym ~130pm-4pm including busing times
((which when it warms up I won’t be busing, I’ll be biking)) Wednesday:
AM yoga 30min
Gym ~130pm-4pm including busing times
Work 5pm-11pm Thursday:
AM yoga 30min
Gym ~130pm-4pm including busing times
Work 5pm-11pm Friday:
Work 10am-11pm double
No gym, no yoga, rest day Saturday:
AM yoga 30 min
Gym ~130pm-4pm including busing times
Work 5pm-11pm Sunday:
No gym, no yoga, rest day
Work 3pm-9pm
As you can see, I work quite a bit, though just one double a week is a lot nicer than working 2-3 like I have been. This will definitely be an easier work load on me. :) Of course, that means that since I will be having an easier work load, I will be working out in it’s place. Busing to the gym and from the gym to work/home takes about 25 minutes each way, leaving well over an hour at the gym for me to change, work out, wash up, change, and put my makeup on. I am also going to have to up my calorie intake by about 200-250 calories a day, most likely, and I’m not sure where I’m going to get them, maybe a second fruit/hemp protein smoothie a day.
Now I just need to figure out which 3 days I will be doing my Stronglifts 5x5 + 15min HIIT on the treadmill, and which 2 days will be steady state running to build endurance. Any suggestions?
CHEST FLY – Lie on the floor, a bench or a step. Hold weights over the chest with the palms facing each other. Keeping the elbows slightly bent, lower the arms out to the sides and down until they’re level with the chest. Keep the elbows in a fixed position and avoid lowering the weights too low. Squeeze chest to bring the arms back up as though you’re hugging a tree.
train like an olympian | do each exercise intensely for 30 seconds. move onto each move with little or no recovery time in between. once you’ve completed all the moves (4 minutes total) take a 60-90 second break and repeat set 2 to 3 more times.
