14 Day Challenge - For Beginners

lewanadupree wrote: »

I am starting a 14 Day Challenge of clean eating and exercise. Anyone interested please join in and share your success and shortcomings. The premise:

• No Sweets
• No red meat
• No pasta
• No alcohol
• No bread
• No soda
• Eat only fresh fruit and vegetables, complex carbohydrates and lean proteins
  
• Drink a gallon of water daily
• 30 minute workout daily

Going to the gym everyday may be hard for some so I found a pretty thorough workout I can do at home. You will need a jump rope, a handheld weight or kettleball and resistance bands. I will post a new one daily gradually adding to the reps as we build our endurance.

25 Jumping Jacks
6 Reverse Lunges
6 Forward Lunges
6 Basic Squats
6 Basic Squats w/Side Leg Lift
6 Narrow Squats
6 Narrow Squats w/Back Leg Lift
10 High Knees
10 Plie Squats
15 Calf Raises
Jump Rope for 1 min
5 Pushups
5 Fire Hydrants (each leg)
5 Pointed Butt Lifts (each leg)
5 Heel Kicks (each leg)
5 Pushups
10 Sec Plank
10 Sec Side Plank w/Left Leg Lift
10 Sec Reverse Plank
10 Sec Side Plank w/Right Leg Lift
10 Sec Elbow Plank
5 Pushups
5 Bridges
20 Crunches
20 Russian Twists with a weight or kettleball
15 Side Bends
10 Mountain Climbers
The exercises below require the use of resistance bands
Reverse Curl Abs
5 Leg Lifts
Scissor Kicks
Teaser
Chest Press
Bent Over Row
Reverse Fly
Chest Fly
Bicep Curl
Wide Curl
Uppercuts
Tricep Kickback
Tricep Extension
Single Arm Tricep Ext
Shoulder Press
25 Jumping Jacks

Together we will look better naked.