Welcome to Week 6 of the #BeachBumChallenge Ladies!
This week we have a few exciting things going on! First, you will be getting TWO new workouts this week! One on Monday, as usual, and one on Thursday, for a special collaboration I am doing with Polar Heart Rate Monitors!
And second, I know a lot of you ladies were fans of Gina over at SkinnyTaste…so this week’s prize pack includes her SkinnyTaste Cookbook!! So be sure to keep those check in’s coming! I seriously can’t believe there are only 3 weeks left in the challenge!
Next week, I will be announcing how you can enter for the GRAND PRIZE, so keep an eye out for that!!
Week 6 Prize Pack
♥︎ the SkinnyTaste cookbook by Gina Homolka
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ a set of Resistance Band Loops
♥︎ a handmade gift from me! — homemade soap!
#BeachBumChallenge Week 6 Schedule
Download a printable checklist HERE!
Total Body Toning
Start the day with 20 minutes of INTERVAL cardio! Make it INTENSE — it’s only 20 minutes! Try running, biking, swimming, or anything at your normal pace for 1-2 minutes, then boost up the intensity for a minute. Really push yourself and make this short cardio session worth it!
Check in for the new Total Body Bikini Workout (it will be posted on Monday)! Complete the entire routine 2-3 times for sculpted and toned muscles!
Push Up Practice! – Get up on those toes as much as possible today and complete 3 sets of 15 push ups. Be proud of yourself no matter how many you do on your toes! You’ve gained so much strength so far!
Live Happy Challenge – Motivation Monday!! Share your favorite inspirational quote, saying, or idea in the community to help inspire each other!
Live Healthy Challenge – We’re back at it with Meatless Monday again! Try adding legumes, lentils, or tofu into your diet — you may find a new recipe you like! Share a picture of one of your meals in the community!
Cardio, Abs, & Yoga
30 Minutes of Cardio – Anything goes today! Make it something you really enjoy — dancing, swimming, or chasing around your kids!
Strengthen and waken up those abs with your Bikini Body Abs Workout.
Then, complete at least 30 minutes of yoga. Head to your gym or a local studio for a nice vinyasa flow, or find a routine on YouTube that you like. (Again you can always do the Total Body Relaxation Flow, or any others!)
Live Happy Challenge – Write down (at least) ONE meaningful thing that has happened to you in the last 24 hours. Has your significant other done something special for you, has your boss acknowledged your hard work or dedication, have your kids told you how much they love you? It can’t be anything at all that has made you happy or smile!
Live Healthy Challenge – This will be a TOUGH one today ladies, but I know you can do it — NO ADDED SUGAR! That means none in drinks, in food — nothing! It’s only 24 hours — you CAN do it. Try adding fruits to you your breakfast or even your water for a little added flavor and sweetness, or try some flavored herbal teas to steer clear of sugary drinks or soda. It will be hard, but once you make it through ONE DAY, you be so much more confident in your ability to cut it out over the long term — it IS possible ladies!
Hump Day Booty
20 Minutes of Cardio HILLS – No matter which type of cardio you choose crank that resistance up or find some big hills outside. (Stairs count too!) Get to it and run, bike, or walk up and down some hills as many times as you can for 20 minutes — you’ll burn tons of calories and work the booty like crazy!
After your hilly workout, complete 2-3 rounds of your Booty-ful Booty Workout to really finish up that backside toning!
100 Squats or Lunges! – Anyway, anyhow — split it up, or all at once. Just get those booty-burning squats done today!
Live Happy Challenge – Compliment others all day — but be sincere and really mean your compliments. Find something within each person to compliment — whether it’s their work ethic, or how they finished a project or job. Or maybe they just have a really cute blouse or pretty hairstyle. Spreading positivity to other creates that snowball effect where others start doing the same!
Live Healthy Challenge – Fill up on fiber today! Many of us do not get enough fiber in our diet throughout the day. Use and app like My Fitness Pal to track your fiber intake, or even just calculate it yourself throughout the day. Aim to get in at least 25-30 grams of fiber in today! Eat tonsssss of leafy greens, raw nuts, and healthy whole grains and you’ll reach your goal in no time!
You get TWO new workouts this week! Check back in today for a brand new Bikini Body HIIT Workout!
Push Up Practice! – Complete 3 sets of 20 push ups! YES, 20 push ups! You can do this ladies, you are STRONG and powerful and can do anything you set you mind to. Complete as many as you can on your toes, even it’s it’s only the first 5 for each set. You WILL get there!
*EXTRA CREDIT* – 20 Minutes of Cardio of your choice!
Live Happy Challenge – Give yourself 20 minutes of quiet and alone time to brush up on your reading!
Live Healthy Challenge – Today’s focus is WATER. I know some of you are still having a hard time getting enough in everyday. Start today with TWO cups of water as soon as you wake up (you can add lemon if you’d like!) and drink them down as fast as possible before you start the day. Then, space out the rest throughout the day. Keep track during your day to make sure you are where you need to be — 40 ounces before lunchtime, 60 ounces before dinner. Have a plan, and stick to it!
HIIT & Arms
Start out with 30 minutes of cardio — anything you’d like! Running, walking, biking, kickboxing, stairs — anything goes!
After a full work week and sitting at a desk, let’s work on fixing that posture with your Perfect Posture Workout, rither one or two times through.
Then finish up the day with 2-3 rounds of your Sculpted Shoulder Workout.
Live Happy Challenge – Flex it Friday! Snap a sweaty selfie after your workout today, and share with the group a moment this week that you were proud of yourself. Whether it is something in the challenge you are happy about, or something at work, or in your personal life — let us know, we’d love to give you a little cheer for it!
Live Healthy Challenge – Today, load up on potassium rich foods! Potassium is great for boosting your metabolism and regulating your water balance — aka it fights off bloating! Try adding things like bananas, watermelon, sweet potatoes, dark leafy greens, and avocados into your diet today. YUM!
5k & Abs
5k Run (or walk) or 10 Mile Bike Ride – Week 6 – 5k we are coming for YOU!! — How is it going ladies? Have you been able to improve on your running and decrease your time at all? Do you have a goal for the last few weeks? Let us know in the community!
After your run, finish with a Quick Stability Ball Ab Workout!
Live Happy Challenge – Share your 5k time with the group and let us know your goals for the end of the challenge!
Live Healthy Challenge – Try a new snack today! Try making something you’ve never tried before or find a new healthy snack bar to try from the store. If you like what you tried, share it with the community!
Self Love Sunday
Moisturize and treat you skin to some homemade Whipped Body Butter — You will love how soft your skin feels after and the smells you can create using essential oils are amazing!
Meal Prep Sunday – Get in that meal prep mode today! Cook up lots of yummy food for the week — and be sure to check back in for Week 7!
Favorite Meal Prep Recipes this Week
Keep it up ladies! Get ready to OWN this week!