Well loves! It’s almost here..those glorious months of sweating, baking in the sun and blissfully wishing winter would return..SUMMER!
I’ve been doing so much better about my clean eating and working out. Yes…yes…Lemon had some issues and slacked off. But never fear! RJ has her kicking it back into full gear. He started in December and so far he’s lost 38lbs..don’t boys make you sick? I mean I’m working my tush off and only dropping .6 lbs a week. Meanwhile, RJ’s dropping 2-4lbs a week. Needless to say, I’m tired of being jelly.
So I came up with a plan today! Thanks to one of my followers and his awesome blog post, Summer Six Pack, about summer training I feel prepared to start off. I was doing most of what he’s doing but not at the same level.
Here’s my game plan for the next 8 weeks :)
The Nom Noms
1 Main Meal (typically lunch for me) 8-16oz of meat. I don’t eat red meat so for me this is sushi grade tuna, lean chicken and turkey. Paired with romaine or kale salad, acorn squash or sweet potato.
In Between Meals: Dried fruit, Protein Shakes (1-2 scoops depending on activity level of casein protein). Your level of protein should be based on your individual needs.
The Workout Plan
I never workout with food in my belly. I can’t do it. It comes flying out faster than a jet plane. However, I am going to be introducing a pre-workout. I’ve been doing post-workout shakes on the regular.
Day 1 – AM – Interval Cardio • PM – HIIT
Day 2 – Abs // Steady Cardio // Arms • Chest
Day 3 – AM – Agility // PM – HIIT
Day 4 – Abs // Steady Cardio (Running)
Day 5 – AM – Interval Cardio // PM – HIIT
Day 6 – Abs // Steady Cardio // Knees
Day 7 – AM – Agility • PM – HIIT
Steady Cardio: Running or using a cardio machine (elliptical, cross trainer, treadmill). I try to shoot for an hour.
High Intensity Interval Training (HIIT): I’m doing things like Zumba, Crossfit, walk-run, sprints, kickboxing and resting in between intervals. 30seconds to a minute depending on intensity.
#Runch: Running on your lunch break. I’m fortunate to have a decent lunch break. Depending on my pace, I can swing anywhere from a mile to a 5K, shower and be back at my desk before my lunch break is over.
I’ve noticed I’m not as quick on my feet as I used to be so I will be adding some agility training into my “normal” routine :)
Stand on the left side of an eight- to 10-foot-wide room (or rug) with your feet shoulder-width apart and hands at your sides. Step to your right, first with your right foot, then with your left, repeating all the way across the room as explosively as you can. When you get within a foot of the right wall, lean to the left to shift your momentum and shuffle back. Repeat five times.
2/SQUAT THRUSTS // REPS 8 – 10
Stand with your feet together. Squat and place your palms on the floor outside your feet. With your arms mostly straight, jump your feet back into plank position. Then immediately jump your feet up between your hands and stand up.
3/LADDER DRILL // SETS (3) // REPS ? // REST (30 secs) // Works glutes, hamstrings, quads, calves
Tape a two-foot square on the floor. Straddle the box. Step quickly into the box with your right foot, followed by your left; then out with your right, and out with your left. Repeat 10 times. Switch the leading foot and do 10 more.
Place your hands behind your head, elbows out, and stand with your feet hip-width apart.Push your hips back and bend your knees until your thighs are nearly parallel to the floor, keeping your chest up. Jump as high as you can, then immediately lower into the next rep.
5/LATERAL HOP TOSS // SETS (3) // REPS (12-15) // REST (30 secs) // Works upper back, shoulders, hips, glutes, hamstrings, quads, calves
Balance a five- to eight-pound medicine ball on your left palm and stand with your feet together and your knees slightly bent. Lift your right foot about an inch behind you. Hop to your right about four feet, tossing the ball across your body and catching it in your right hand as you land on your right foot. Repeat the move to the left as quickly as possible. That’s one rep. Do three sets of 12 to 15 reps, resting for no more than 30 seconds between sets.
This video might be from the “dark ages” for some of you, but it’s by far one of the best ab sets I’ve done. You’ll see quite a difference after only a few weeks of consistency. Do go at your own pace. I tried to keep up the first time I did it and royally hurt for 3 days after that.
So dolls! Are you ready for summer? What kind of training are you doing? Got that beach body ready to break in the new bikini?
One Slimming Down Lemon