SGPT...1st week challenge!

Small Group Personal Training Clients, simple 5 day challenge...

Monday Day I
 Five 1-Minute Drills
Drill #1: JACKS
Drill #2: PUSHUPS (as many full, finish if needed on knees)
Drill #3: FULL SQUATS
Drill #4: Downward Dog into Full Plank (alternate, hold each pose for 2 counts)
Drill #5: High Knee Jog

REPEAT THE ABOVE DRILLS 2-3 SETS IF TIME ALLOWS!!!!!!!!!!!!!!!!!!!

Tuesday Day II
First thing in the morning: Drink 1 8oz of Cold Water. Include Citrus Fruit with your morning meal such as an orange or grapefruit. Main meal will consist of large bowl of mixed greens topped with an assortment of vegetables such as baby carrots, radishes, green & yellow peppers, & Roma tomatoes. The main goal: a salad is not just lettuce. Adding a variety of vegetables gives you an array of macro & micronutrients. With this meal, another 8 oz glass of cold water. Snacks will consist of berries, almonds, or a low-fat trail mix (about 1/4 cup). Your protein source will come from a lean piece of chicken , fish, or beef (about 4 oz). 1 glass of Green Herbal Tea before bed.


Wednesday Day III
Five 30 Second HIIT Drills
Drill #1 High Knee Jog
Drill #2 x-Jumps
Drills #3 Squat Jumps
Drill #4 Lateral Leap
Drills #5 Scissors
REPEAT 2 Sets Total

Thursday Day IV
GRAINS
Meal 1: Oatmeal or Steele Cut Oats
Meal 2: 100 Calorie Bread Topped w/ Almond Butter & 1/2 Banana slices
Meal 3: 1/4 Cup Brown Rice Topped w/ 3 oz chicken breast & 4 asparagus spears
Snacks: 5-6 Whole Wheat Crackers topped with hummus OR 1/4 Cup Low-fat Granola, OR 1/2 FIBER ONE BAR

Friday Day V
CORE/TRUNK
100 Single Leg Extension
75 Isometric Crunches
50 Spider Crawls
25 Superman's
10 count Full Plank
10 count Modified Plank
10 Count Modified Plank with Rotation
REPEAT 3-4 Sets

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