Week 4 Mini Challenge
luvs_choc8
Posts: 788 Member
Hello All. I hope you all had a great week-end. My apologies for the delay in getting this posted. I am thrilled to see all the people that are actually attempting to do the challenges. If there is something in particular that you would like to see posted please let me know. I feel that I am running circles and saying the same things Speakinhg of that, I have decided to once again try the C25K program and all of the cardio this week will be based on that program. If you would like to join me, welcome and if not, you will have to continue doing 30-60 mninutes of increased heart rate activity.
Monday Mini Challenge:
Food: I hope you all stayed within your calorie limit andhaed 3 veggies and 2 fruits.
Cardio: I hope you did 30-60 minutes of increased heart rate activity.
Strength: If you followed the regular routine and did 150 crunches, you are awesome and if not you will have your chance tomorrow.
Water: drink at least 64 is today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make today a decreased refined carbohydrate day. Try to keep your carbs to whole wheat and fruits.
Cardio: Day 1 Week 1 of C25K - 5 minute warm-up, (1 minute jog, 1.5 minute walk X8), 5 minute cool-down
Strength: do 150 squats. The trick today is to see how many you can do in the first set and then spread the remainder throughout the day.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and make sure you are eating enough protein to help repair the muscles damaged from exercise.
Cardio: do 30 minutes of increased heart rate activity. (your choice)
Strength: do 100 push-ups and again try to see how many you cab do in the first set and then spread the remainder throughout the day.
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit and make sure you are including lots of fibre in your diet. This will help you feel fuller and keep everything regular.
Cardio: Day 2 Week 1 C25K. Repeat Day 1
Strength: see how many 10-20 second planks you can do in a minute and then do another 20 throughout the day..
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to keep your sodium intake below 2500. Try to avoid pre-packaged or prepared food.
Cardio: do 30 minutes of increased heart rate activity today (your choice)
Strength: do 100 lateral arm raises using 3-5 lb weights
Water: drink att least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: Day 3 Week 1 C25K. Repeat Day 1
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
❤❤❤
Have a great week.
Monday Mini Challenge:
Food: I hope you all stayed within your calorie limit andhaed 3 veggies and 2 fruits.
Cardio: I hope you did 30-60 minutes of increased heart rate activity.
Strength: If you followed the regular routine and did 150 crunches, you are awesome and if not you will have your chance tomorrow.
Water: drink at least 64 is today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make today a decreased refined carbohydrate day. Try to keep your carbs to whole wheat and fruits.
Cardio: Day 1 Week 1 of C25K - 5 minute warm-up, (1 minute jog, 1.5 minute walk X8), 5 minute cool-down
Strength: do 150 squats. The trick today is to see how many you can do in the first set and then spread the remainder throughout the day.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and make sure you are eating enough protein to help repair the muscles damaged from exercise.
Cardio: do 30 minutes of increased heart rate activity. (your choice)
Strength: do 100 push-ups and again try to see how many you cab do in the first set and then spread the remainder throughout the day.
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit and make sure you are including lots of fibre in your diet. This will help you feel fuller and keep everything regular.
Cardio: Day 2 Week 1 C25K. Repeat Day 1
Strength: see how many 10-20 second planks you can do in a minute and then do another 20 throughout the day..
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to keep your sodium intake below 2500. Try to avoid pre-packaged or prepared food.
Cardio: do 30 minutes of increased heart rate activity today (your choice)
Strength: do 100 lateral arm raises using 3-5 lb weights
Water: drink att least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: Day 3 Week 1 C25K. Repeat Day 1
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
❤❤❤
Have a great week.
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