Welcome to Week 7! Whatttttt???
This week is another double-trouble week for your workouts! There will be a new workout on Monday AND Tuesday!
We are also bumping up the intensity a little bit with a few longer workouts and some extra push ups.
It is GO TIME ladies! With only two weeks left in the challenge, it it time to give it your all!
Along with tomorrow’s new routine, I will be announcing how you can enter for the GRAND PRIZE, it is going to be different that that normal random drawing, so make sure you check that out!!
Week 7 Prize Pack
♥︎ the Inspiralized cookbook by Ali Maffucci
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ a full set of Resistance Band
♥︎ a handmade gift from me! — homemade soap!
#BeachBumChallenge Week 7 Schedule
Download a printable checklist HERE!
Full Body BURN!
Start the day with 20 minutes of INTERVAL cardio! Just like last week, make it INTENSE! Try anything you want, start at your normal pace for 1-2 minutes, then boost up the intensity for a minute. Push yourself girl, you got this!
After and intense Interval session, we aren’t finished yet! Complete 2-3 rounds of your HIIT & Arms Routine! Get a total body burn today!
Check in for the new Foam Rolling Routine (it will be posted on Monday)! After all your tough work today, this will feel amazing!
Live Happy Challenge – Motivation Monday!! I loved seeing all of your quotes and pictures last week in the community! Let’s keep it up again this week with another round of Motivation Monday posts! 🙂 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! Show us a veggie-friendly meal in the community!
Yoga & Pilates
Push Up Practice! – Today we are aiming for 3 rounds of 20 push ups! I hope you ladies are feeling stronger!!
Finish the day with 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 – It’s time to review those goals! Look at your goals from the very beginning of the challenge and assess where you are now. Make a game plan for the last two weeks of the challenge. If you need more accountability let us know in the community! We’d love to help you or cheer you on!
Live Healthy Challenge – Enjoy a green juice or a green smoothie today! Whether you make it yourself or you enjoy it from your favorite smoothie joint, enjoy LOTS of greens and veggies! Even try adding in some spirulina or matcha!
Hump Day Booty
40 Minutes of Cardio – We are bumping it up today ladies!! That’s right 40 MINUTES of cardio. Always remember you can break this up into smaller more manageable workouts. Because it’s a longer workout, make sure to stay at a pace that is comfortable!
After your long cardio, hit that backside with a little extra toning with your Kettle Booty Workout!
100 Squats! – Get those booty popping squats in ladies!! 😉
Live Happy Challenge – Make some time to enjoy one of your hobbies today! Whether you like to paint, knit, draw, whatever it is — make some time to enjoy something you love!
Live Healthy Challenge – Today we’re going to focus on getting in Iron-rich foods! It’s super common for us ladies to be low in Iron, so eating Iron-rich foods is a MUST to prevent us from feeling of tired, weak, and irritable. Try adding things like spinach, lean beef, oysters…or even sardines!
Full Body BLAST
It’s another special week! You get TWO new workouts again this week! Check back in today for a brand new Full Body Fat Blasting HIIT Workout!
After you HIIT workout get in a few ab exercises with your 5 Minute to Flat Abs Routine.
*EXTRA CREDIT* – 20 Minutes of Cardio of your choice!
Live Happy Challenge – Let’s revisit that fridge shall we?? Take a few minutes to go through your fridge again, and clean things out a bit. Hopefully it won’t be too bad after that big clean we did at the beginning of the challenge! 😉
Live Healthy Challenge – We are going to eat the rainbow again ladies! I loved seeing all your colorful meals in the community, so let’s try it again! Makes sure you eat reds, blues or purples, yellow, orange, and greens! Share some pictures in the community to help give us some ideas of what to eat too!
HIIT & Arms
Start out with 30 minutes of cardio — find some stairs or hills to work on! You don’t have to do them the entire workout, but incorporate them as much as you can!
It’s time to tone up those arms with you Sexy Summer Arms routine. Complete the entire routine 3 times for some serious sculpting.
Push Up Practice! – We are boosting those push ups UP today too! Today we are going to do FOUR set od 15 push ups! As many on your toes as possible! Get it girl!
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 – Try eating protein at EVERY meal — even snacks! Incorporate it somehow, whether is Greek yogurt, a small piece of cheese, or even a protein shake…make sure you are getting about 15-20 grams of protein in 5-6 times per day…trust me you will feel so full and those muscles will be popping!
5k & Abs
5k Run (or walk) or 10 Mile Bike Ride – I can’t believe it’s our SEVENTH 5k!! — It’s crazy! Make sure to check in after with the community and let us know how you did!
After your run, finish with the ever popular Resistance Band 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! My plan this week is to try and Açai Bowl!! I’ve still never had one! Let us know what you try in the community!
Self Love Sunday
Try that foam roll routine again if you’d like, give yourself a good stretch, or a long bubble bath, or just relax!
Search for a new recipe to try this week during your Meal Prep, look on Pinterest or check out a magazine for inspiration! Share what your making in the community!
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 8! <— I can NOT believe it!!
Favorite Meal Prep Recipes this Week
Get ready to rock this week, ladies!