It’s time to tighten up those ponytails ladies!
We are headed into we TWO — and that means things are getting a little more serious! We are adding in a little more cardio and taking things up a notch.
Get ready for a sweaty week ahead — and as we cruise into the peak of summer, it’s important to make sure we are stay very well hydrated so the goal of this week is to drink 80 ounces of water each day.
Drinking enough water will help you feel more energized, get your digestive track moving (if you know what I mean), and will help your kidneys rid your body of any toxins building up in there — think alcohol, excess sodium, caffeine.
Try making some detox drinks (basically infused, tasty waters — like this or this) to help you get more water in, or try swapping out water for a regular cup of coffee or your favorite afternoon drink.
Find simple ways to add water in each day — I like CHUGGING two glasses first thing in the morning. You’ll feel better and your skin will tank you too! 😉
Week 2 Prize Pack
♥︎ a Live Fit Girl Mason Jar water bottle
♥︎ two Pura Vida Bracelets in Coral and Teal
♥︎ a handmade gift from me — homemade soap!
#BeachBumChallenge Week 2 Schedule
Download a printable checklist HERE!
Weekly Live Healthy Challenge – Get in 80 ounces of water everyday! Share any tips or tricks you have in the Community!
Total Body Blast!
Start the day with 20 minutes of cardio! You can do intervals, hills, or steady state cardio. Choose a form of cardio you enjoy — you can run, walk, bike, swim, or even dance! Anything goes, just get in 20 minutes today.
After your cardio, get in some serious total body toning with your Fat Burning HIIT Workout. Complete 3 rounds for calorie blasting and total body sculpting.
Reward yourself with your NEW Full Body Stretch Routine. Check back in on Monday for a new stretching routine you will LOVE. It will target every major muscle and make you feel taller, longer, and oh, so relaxed!
Arms & Abs
30 minutes of Cardio – Choose your favorite form of cardio and get that heart rate up for 30 minutes at a steady heart rate today.
We’re bringing sexy back with our Resistance Band Sexy Back Workout. Complete 3-4 rounds for a beautifully sculpted back that you will feel SO confident showing off this summer!
Plank Practice!! – 3 rounds of 12 push ups…try to get as many of them on your toes as possible — even if that means only one! Keep getting stringer ladies! 😉
Finish the day with a little ab sculpting with your 5 Minute Pilates Abs — it’s super quick but those abs will be BURNING!
Hump Day Booty
20 Minutes of Cardio – Let’s work on some hills, stairs — or the Stairmaster!!! If you want an awesome stairmaster workout try this one — otherwise run up and down your stair or head to a park and get them in — your booty will thank you!
We got another Fit Girl Favorite — the Resistance Band Abs & Booty Routine will lift and tone that booty from all directions! Complete 3-4 rounds for a beautiful booty!
100 Squats – Anyway, anyhow! Do them all at once, or space them out throughout the day. Try some while you’re brushing your teeth, waiting for the microwave to beep, or as you waiting in line at the grocery store — who cares who’s watching — maybe you’ll inspire them to get moving! 😉
Yoga & Pilates
Start with 30 minutes of cardio — today, let’s do 5 minutes to warm up, 20 minutes of HARD work, followed by 5 minutes to cool down.
After working up a sweat — let’s slow it down with some Pilates. Today let’s bring it back to your Stability Ball Pilates workout — if you don’e have one try Beach Body Pilates! Remember to go slow and really focus on those muscles.
Complete the day with at least 15 minutes of yoga or stretching. You can repeat the New Full Body Stretch Routine (posted on Monday!) or try the 15 minute Yoga Relaxation Stretch if you need some ideas — or head to a local class or studio! 🙂
Cardio & Arms
Get that heart rate up today with 30 minutes of Cardio. Today, let’s focus on some intervals! I love doing this Full Body Treadmill Workout to get some serious two-for-one cardio and toning — but you can also try doing 1 minute high intensity followed by 1 minute of moderate intensity.
After that serious sweat session, it’s time to work those Sexy Summer Arms. Complete 3 round for sleek, slender, and STRONG arms! 😉
Oh — and we’re not done with those arms yet! It’s time for some Push Up Practice! – Complete 3 rounds of 15 push ups — getting up on those toes as much as possible!
5k, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – Happy 5k Saturday! Get out there and get your sweat on ladies! Check your times and figure out how you can beat last weeks time. Make sure you hydrate before and get ready to CRUSH last weeks time! You got this!
Quick tummy toning after your run with Bikini Ready Abs!
Plank Practice! – Hold a Plank for at least 1 minute — that means you can do 1 plank for a full minute, two planks for 30 seconds each, 3 planks for 20 seconds, or even 4 planks for 15 seconds. Whatever you started with last week on you plank test, use that to help you decide how to practice your planks today. You’ll be surprised at how much stronger you’ve gotten in just one week!
Self Love Sunday
It’s time for a little pampering! Make a simple homemade scrub and enjoy a few minutes to yourself. I LOVE this Tropical Lime Scrub during the summer — it seriously remind me of an island oasis! You skin will feel velvety soft and super hydrated. After a little full body scrub try making a simple facial mask to help rejuvenate and brighten your skin tone! (p.s. A new mask recipe is coming up soon! Keep an eye out!)
After a little pampering time, take some time to stretch out an sore muscles or try some foam rolling.
Meal Prep Sunday – “Fail to plan, plan to fail” – Get in that meal prep mode today and set yourself up for a week of success! Cook up lots of yummy food for the week — and be sure to check back in for week 3!
Meal Prep Sundays!!
Try making these tasty Almond Crusted Chicken Tenders this week! They are super easy and really fast. They also heat up really well in the oven for a few minutes and even stay crispy! You can try then with Sriracha (as posted in the recipe) or you can try them without if you like a little let spice!
Have a fatastic rest of the weekend ladies — and let’s get those minds ready for week TWO!!