August Week 3 Mini Challenges
luvs_choc8
Posts: 788 Member
Monday Mini Challenge:
Food- stay below allowed calorie limit. Review your calorie intake and try to avoid empty calories such as food high in sugar. If you are a soda drinker make today a soda free day.
Cardio- go for a 30-45 minute brisk walk/ jog. Make sure to get your heart rate up.
Strength- 125 crunches (three different kinds)
Water- drink 2-3 liters of water today.
Tuesday Mini Challenge:
Food- Eat at least 6 times today. Have 3 main meals and 3 snacks of less that 100 calories each.
Cardio/strength- Do 10 jumping jacks, 10 squats, and 10 lunges. Repeat this 4X's
Water- drink 2-3 liters of water today.
Wednesday Mini Challenge:
Food- Substitute one bad choice in your diet with 1 or 2 good choices. (ie grapes instead of cookies, carrot sticks instead of chips)
Cardio- do an interval work out. start with 5 minute warm up, then alternate 30 seconds jog/run with 1 minute walk (at least 8 times)
Strength- Do 10 sets of 10 push ups at your level
Water- drink 2-3 liters of water today.
Thursday Mini Challenge:
Food- Sodium reduction. Try to decrease your sodium by 500mg.
Cardio- Do 30 - 45 minutes jump rope/stairs/jog on the spot etc. Anything that will get your heart rate up.
Strength- 10 squats, 10 rear lunge, and 10 diagonal lunge. Repeat 4X's
Water- drink 2-3 liters of water today.
Friday Mini Challenge:
Food- Carb Reduction. For one day cut your carbs in half and try to consume the majority of your carbs before your evening meal. Make sure they are good carbs.
Cardio- do a 30-45 minute cardio workout
Strength - do 10 standing dumbbell curls, 10 front arm raises, and 10 lateral raises. Repeat 4X's (you can find the videos on youtube)
Water- drink 2-3 liters of water today.
Saturday Mini Challenge:
Food- Make sure you are not snacking on bad foods. Keep your snacks healthy. (at least 2 fruits, 3 vegetables, nuts etc)
Cardio/Strength- Today is a good day to spend some time with loved ones. This may be your children, your parents, your siblings, your grand parents. Take a leisurely walk and enjoy life around you.
Water- drink 2-3 liters of water today.
Sunday Mini Challenge:
Food- make sure you are being honest with everything you consume.
Cardio/Strength- we all deserve a day of rest and relaxation so today is that day.
Have A Great Week
Food- stay below allowed calorie limit. Review your calorie intake and try to avoid empty calories such as food high in sugar. If you are a soda drinker make today a soda free day.
Cardio- go for a 30-45 minute brisk walk/ jog. Make sure to get your heart rate up.
Strength- 125 crunches (three different kinds)
Water- drink 2-3 liters of water today.
Tuesday Mini Challenge:
Food- Eat at least 6 times today. Have 3 main meals and 3 snacks of less that 100 calories each.
Cardio/strength- Do 10 jumping jacks, 10 squats, and 10 lunges. Repeat this 4X's
Water- drink 2-3 liters of water today.
Wednesday Mini Challenge:
Food- Substitute one bad choice in your diet with 1 or 2 good choices. (ie grapes instead of cookies, carrot sticks instead of chips)
Cardio- do an interval work out. start with 5 minute warm up, then alternate 30 seconds jog/run with 1 minute walk (at least 8 times)
Strength- Do 10 sets of 10 push ups at your level
Water- drink 2-3 liters of water today.
Thursday Mini Challenge:
Food- Sodium reduction. Try to decrease your sodium by 500mg.
Cardio- Do 30 - 45 minutes jump rope/stairs/jog on the spot etc. Anything that will get your heart rate up.
Strength- 10 squats, 10 rear lunge, and 10 diagonal lunge. Repeat 4X's
Water- drink 2-3 liters of water today.
Friday Mini Challenge:
Food- Carb Reduction. For one day cut your carbs in half and try to consume the majority of your carbs before your evening meal. Make sure they are good carbs.
Cardio- do a 30-45 minute cardio workout
Strength - do 10 standing dumbbell curls, 10 front arm raises, and 10 lateral raises. Repeat 4X's (you can find the videos on youtube)
Water- drink 2-3 liters of water today.
Saturday Mini Challenge:
Food- Make sure you are not snacking on bad foods. Keep your snacks healthy. (at least 2 fruits, 3 vegetables, nuts etc)
Cardio/Strength- Today is a good day to spend some time with loved ones. This may be your children, your parents, your siblings, your grand parents. Take a leisurely walk and enjoy life around you.
Water- drink 2-3 liters of water today.
Sunday Mini Challenge:
Food- make sure you are being honest with everything you consume.
Cardio/Strength- we all deserve a day of rest and relaxation so today is that day.
Have A Great Week
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