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50 Day Challenge
■Document with photos each week
■Track meals
■If you miss one day, don't miss two!
Eat healthy meal: Breakfast, Lunch, Dinner
Read 10 pages of a devotional/book per day
Stretch everyday
Workout 3 times a week
Be active throughout the day
Be outside at least 30 minutes a day
Goals
Build Strength
Build endurance
Feel healthy
Healthy mind
Weight loss/gain
Etc.
Workout
> Day 1 Lower body
> Day 2 Upper Body
> Day 3 Core and Cardio
Day 1: Lower Body:
Dynamic stretching
walk/cardio 5-10 mins
1x10 Reverse lunges
1x20 Squats
> Glute activation
2x10 banded donkey kicks
2x10 fire hydrants
2x10 banded calms
2x10 squat jumps
> Superset
2x10 KB swing
2x10 KB 1 leg RDL
2x10 squat, lateral leg raise
2x10 weighted Glute bridge
2x10 weighted squats
2x10 banded lateral leg raise
2x10 side laying leg extension DB
> Finisher
2x10 calf raises
2x10 single leg banded kickbacks
Cardio
Static stretching
Day 2: Upper body:
Dynamic stretching
Walk/cardio 5-10 mins
> Back
2x10 DB bent over row
2x10 lat pulldown
1x10 shoulder press
> Biceps
2x10 DB curl
2x10 DB cross body hammer curl
2x10 DB upright row
> Triceps
2x10 standing overhead tri extension
2x10 bent over arm kickback extension
2x10 Garilla rows
> Finisher
Cardio
Static stretching
Day 3: Core & Cardio:
Dynamic stretching
Walk/cardio 5-10 mins
> Core
2x10 DB side knee to elbow standing
2x10 Weighted side arm swings
2x10 Marches, arms side to side
2x10 Crunch Toe taps
2x20 Laying butterfly kicks
2x10 Bicycle sit ups
2x10 Russian twist
2x10 In and outs
1x10 Plank Twists
1x10 Raise one arm w/weight, marches (each arm)
2x10 Plank toe taps
30-60 sec plank
> Cardio
1x20 high knees
2x10 mountian climbers
2x10 butt kicks
2x10 jumping jacks
2x10 skip hops
2x10 jump squats
2x10 knee pull through
> Finisher
Walking/stairs
Static stretch
Try this 8 week plan for great results! Once you start, you won't want to stop!
• Workout 4 times a week
• Be productive throughout the day
• Drink 1 gallon of water a day
• Eat a nutritious breakfast/lunch/dinner
• Keep a positive mindset throughout the process
•Stretch 2x a day
SUNDAY: REST
MONDAY: LOWER BODY
TUESDAY: REST
WEDNESDAY: CORE & CARDIO
THURSDAY: REST
FRIDAY: UPPER BODY
SATURDAY: FULL BODY
Everyone's body is different and the "one size fits all approach" does not work the same for everyone. As a personal trainer, I can help create a plan specific to your goals and needs!
If you are interested, send me a message!
In the message, include:
1. Your long term goals
2. Short term goals
3. Current weight and goal weight
4. Whether you have access to a gym or prefer at home workouts
Free trial: 1st week
Start this year with a mindset that will keep you consistent. Make this year about not only working on your body, but mind as well.
To be consistent with working out, and eating healthy you have to get into the right mindset.
To sign up message me and we can create a workout & dietary plan that works best for you!