Week three is here, and it’s starting to get intense!
This week we are bumping up the intensity for some SERIOUS fat burning and calorie scorching! Make sure you drink plenty of water this week (continuing on from last weeks healthy challenge!), and take plenty of time to stretch.
Remember, as the intensity bumps up, always stay at your own level. There are some plyometric days this week, but if jumping is not good your YOU and your body, don’t do it — you’ll still get a great workout in!
Week 3 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 3 Schedule
Download a printable checklist HERE!
Weekly Live Healthy Challenge – Get in iron rich foods! I’ve talked before about the importance of iron, and as women it’s even more important that we are always getting enough iron into our diet. Did you know that lentils and spinach both have way more iron than red meat? Yup! Even kidney beans and sesame seeds have tons of iron. Try adding all these to your salads or make a meal with some of these as your base ingredient. Your body will thank you!
Start the day with 20 minutes of cardio! You’ve got a pretty tough new workout today so start out the day with a steady 20 minute cardio session — trust me, it may seem easy, but after your new workout you will be thanking me! 😉
After your cardio, check out your NEW Cardio Booty HIIT Workout! Ladies, I was sore for THREE days after we filmed this — you are going to LOVE it!
Push Up Practice! – 3 rounds of 15 push ups…How’s everyone doing on these? Are they getting any easier? Have you been able to do more on your toes?
Yoga & 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.
After yesterday’s killer workout, you’ll love a day to stretch and lengthen those muscles with at least 30 minutes of yoga OR Pilates — pick one or the other! Mix and match some routines from YouTube, or head to a local class.
Hump Day Booty
30 Minutes of Cardio — let’s do some INTERVALS today — 5 minutes of warm up, 20 minutes of intervals, and 5 minutes of cool down. Remember, work HARD on those high intervals!
After a one day rest, I know those legs will still be a little tired — but it is Hump Day after all so we gotta get that booty work in with your Lower Body Towel Workout. Get 3 rounds in for some legs and lower ab toning.
100 Lunges – Mix it up! Front lunges, back lunges, side lunges, tick tock lunges — change it up and get it done! 🙂
Plank Practice!! – After all that is said and done — it’s time to practice those planks! Today get in TWO planks for 30 seconds each. To mix it up a little bit, try one plank on your elbows and one on your hands.
HIIT & Arms
We are just going to keep BLASTING calories today with your HIIT & Arms Circuit Workout today! Get ready for some more, sweaty goodness – complete 3 rounds!
*EXTRA CREDIT* – 20 minute of steady state cardio — make it something fun and that you enjoy!
Get that heart rate up today with 30 minutes of Cardio — let’s start with a 5 minute warm up, followed by 20 minutes of intervals, and then a 5 minute cool down. Remember, work those high intervals HARD.
Grab your kettlebell and get ready for calorie-scorching, full body toning with your Bikini Body Kettlebell Toning. Complete 2-3 rounds of the whole circuit for a full body workout.
5k, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – Week 3 = our 3rd 5k! I want to know what your goals are and what time you are trying to beat? Let me know in the community! 🙂
After your amazing, sweaty run, it’s time to tone up those Sexy Shoulders real quick, so grab your resistance band OR do this workout with some dumbbells if you don’t have a band!
Plank TEST! – Hold a Plank for as long as you can, and make a record in your fitness journal, so you know what you’ll have to beat in the coming weeks! 🙂 You got this, girl!
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 4!
Meal Prep Sundays!!
Try making some zucchini or veggie noodles this week! you’ll be amazed at all the ways you can use and prepare them! Also, prepare a quick protein source to go with it! I shared this Meaty Marinara recipe last week, but you could also make a pesto to put on top with some white beans — YUM! Maybe I’ll have to post that soon! 😉
Now, let’s stretch and get ready to crush week 3!!