Say hello to Week 3 of the #BeachBumChallenge, ladies!
You ladies have been ROCKING it in the community! Seriously, so inspiring — I am loving ever minute of hosting this challenge for you ladies! It puts a huge smile on my face every time I check in with you!
I will be announcing the winner of Week 2 later on today, so make sure to check in!
So let’s get rolling with the Week 3 schedule and check this week prize pack! (I’ll post a picture later today as well — I didn’t get to it yesterday! oops!)
Week 3 Prize Pack
♥︎ a motivational wrap bracelet with the phrase “Never Give Up”
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ a brand NEW 15 pound kettlebell
♥︎ a handmade gift from me! — homemade Lavender Bath Salts
#BeachBumChallenge Week 3 Schedule
Download a printable checklist HERE!
Cardio & Full Body Kettlebell
Start the day with 20 minutes of cardio! (Remember, you can always break this up through out the day as well — if you only have 10 minutes at a time, break it up into 2 mini workouts.)
Check in for the Bikini Body Kettlebell Workout (it will be posted on Monday)! Complete the entire circuit 2-3 times through. **If you don’t have a kettlebell you can still do the workout using a dumbbell!! 🙂
Live Happy Challenge – Write down 1-2 (or more!) things in your journal that you are proud of yourself for so far during this challenge. It can be anything from drinking more water, bringing your lunch to work instead of ordering out, working out everyday, or starting to run. It can be ANYTHING — write it down to help keep yourself motivated.
Cardio & Yoga/Pilates
30 minutes of Cardio – Any type of cardio, just get that hear rate up. Try changing it up today and add in some hills or up your resistance, even try a new type of cardio — some of you ladies have discovered some boxing videos on YouTube and have really enjoyed them — so change it up and burn those calories!
I know you ladies have been LOVING the feeling after your weekly yoga workouts so head to your local studio or do a flow at home. Or if you’d prefer try a pilates class — if you’ve never taken a Pilates Reformer class, maybe try out something new! Aim for at least 30 minutes, and remember to take deep breaths through out the flow or workout! (You can always try any of these Pilates workouts, or the 15 Minute Yoga Stretch Routine, or create a combo!)
Live Happy Challenge – Clean out your medicine cabinet!! Just like the refrigerator, things tent to stock pile in the medicine cabinet. So take a look in there, and throw out anything that has expired. Organize everything so that you can find what you’re looking far as soon as you start feeling under the weather. You’ll be on your way to feeling better in no time!
Hump Day Booty
20 Minutes of Cardio – These 20 minute cardio workouts should be starting to feel easier now — amp it up a little bit today! You can do it!
Happy Hump Day! It’s time to work those humps again, this time with the Bikini Bottom Workout. No equipment needed for this booty-burning workout — but TRUST me, you will feel it!
100 Lunges! – Anyway, Anyhow! Try walking lunges, alternating lunges, side lunges, front lunges, back lunges — anything goes!! (p.s. these are SEPARATE from the Bikini Bottom Workout! 😉 ) You can do all 100 lunges at once, and do all the same style, or you can break them up into 2 sets of 50, or 10 sets of 10 — ANYWAY you want to do them, as long as you get it done!
Live Happy Challenge – Keep working that booty all day long by taking the stairs as much as possible, parking your car further away in the parking lot, walking to talk to a coworker instead of sending and email — or even walk to work, if you can! Just find small ways through out your day to keep your body moving.
Cardio & Arms
30 minutes of HIIT Cardio – Any type of cardio, just get that hear rate all over the board. Try 1 minute super high intensity, with every 2 minutes moderate intensity — you can do this with running, walking, biking, the stairmaster…anything works!
Work those sexy back muscles with your Bringing Sexy Back Workout! Grab a resistance band and go through the entire workout 2-3 times. (You don’t have to do the warm up each time, just the exercises!)
Push Up Test!! – Do 3 sets of 12 push ups — you can do these all at once, or broken up through out the day — just get them in!
Live Happy Challenge – Leave a special note for someone to find. A simple note for your loved one telling them how much you appreciate them, or to a friend letting them know how much their friendship means to you — or even just a “Have a Good Day! :)” note on someone’s car!
Total Body Pilates
Tone your entire body with small movements that target all those trouble zones! Your Burn & Firm Pilates Workout is like a fusion of Pilates, Barre, and strength training all in one!! Grab a super light set of weights and get ready to feel the burn! Complete 2-3 rounds to really feel it!
**EXTRA CREDIT** – 20 minutes of cardio
Live Happy Challenge – Happy Friday! Schedule a meeting with a girlfriend or your family to go for an evening stroll to enjoy the sunset. Get outside and enjoy the fresh air with good company.
Cardio & Abs
5k Run (or walk) or 10 Mile Bike Ride – Week 3 and on to our next 5k — hopefully by now these 5k’s are starting to feel more manageable — maybe even enjoyable?! Again, check in to last week’s time and try and beat it. Record your time after your workout, and let the community know how you did!
Finish your workout with some PLANKS! Try this Walk the Plank Workout for all sorts of crazy plank variations!
Live Happy Challenge – Ok ladies — it’s time to take on a project we all dread!! Cleaning out the closest! Take a good 30 minutes to an hour today to go through your clothes. Make a big pile of clothes that don’t fit anymore. Try on pieces that you aren’t sure about and ask a family member or friend for a second opinion. Organize summer and winter clothes, or organize by color — YES, I actually do this — semi OCD! haha
Once you have a big pile of clothes, put them in a big plastic bag and DONATE them. Take them to Goodwill or a women’s shelter. It’ll feel good giving to those who are less fortunate AND you’ll make space for cute new clothes with your beautiful bikini ready bod! 😉
Self Love Sunday
Take today to get a nice long stretch in, or to do some foam rolling! Your tired muscles will love having a little TLC after a strong week of workouts!
Try a new recipe today, either to share with your family, or to enjoy throughout the week during your weekly meal prep! Try a recipe here on the blog, or search Pinterest for a “healthy chicken recipe” or “healthy family recipe” or anything you’re feeling!
Meal Prep Sunday – Check back in next week for the new schedule and ideas to meal prep!
Favorite Meal Prep Recipes this Week
Grains are super important to have with your breakfast, since your body has just gone 8-12 hours with absolutely no food — so this new Piña Colada Breakfast Quinoa I shared last week is perfect to help restore your glycogen stores and give you a boost of energy to start your day! One batch makes about 6 servings, so you’ll have some all week!
Have you ever tried putting your salads in mason jars? LIFE CHANGER. Seriously, prepping your salads in mason jars ensures you don’t get soggy lettuce! Just be sure to put your dressing and hard veggies — like carrots — at the bottom of the jar and them fill it up with your other ingredients. I love this Spicy Asian Zucchini Noodle Salad. SO. GOOD.
Ok, so let’s prep some snacks and/or little dessert treats. These No-Bake Brownie Bites are to die for. So easy, and minimal ingredients — just the way I like it! Make a big batch of these and share them with your kids or friends — they’ll LOVE this healthy snack!
How is everyone doing so far??
For those of you asking, YES you can still join the #BeachBumChallenge! Sign up here!