Week 5 Mini Challenge
luvs_choc8
Posts: 788 Member
Good Morning All,
I hope everybody had a great week. Wondering how many are doing the C25K with me and how did you find the first week. I found it OK.
Monday Mini Challenge:
Food: Stay within your calorie limit and have a no sugar day.
Cardio: Day 1 Week 2 C25K. 5 minute warm-up, 1:30 minute jog, 2:00 minute walk X6, 5 minute cool-down. Or 30-60 minute increased heart rate activity.
Strength: Do 150 crunches (3 different kinds)
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make sure you eat at least 3 vegetables and 2 fruits.
Cardio: Do 30 minutes brisk walk.
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: Day 2 Week 2 C25K. Repeat Day 1
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: Do 30 minutes brisk walk
Strength: see how many 10-20 second planks you can do in a row 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: Day 3 Week 1 C25K. Repeat Day 1
Strength: do 100 lateral arm raises using 3-5 lb weights
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: 30 minute brisk walk
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.
I hope everybody had a great week. Wondering how many are doing the C25K with me and how did you find the first week. I found it OK.
Monday Mini Challenge:
Food: Stay within your calorie limit and have a no sugar day.
Cardio: Day 1 Week 2 C25K. 5 minute warm-up, 1:30 minute jog, 2:00 minute walk X6, 5 minute cool-down. Or 30-60 minute increased heart rate activity.
Strength: Do 150 crunches (3 different kinds)
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit and make sure you eat at least 3 vegetables and 2 fruits.
Cardio: Do 30 minutes brisk walk.
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: Day 2 Week 2 C25K. Repeat Day 1
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: Do 30 minutes brisk walk
Strength: see how many 10-20 second planks you can do in a row 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: Day 3 Week 1 C25K. Repeat Day 1
Strength: do 100 lateral arm raises using 3-5 lb weights
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: 30 minute brisk walk
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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