Wow! I can’t believe we are heading into Week FOUR ladies!! We have be working together on getting your dream body for these last 12 weeks and I seriously could not be more proud of you ladies!
You are killing it in round two and I love all of your check ins!
This week are getting a little more workout time on the schedule. Each day we will be working out for about an hour — but remember, you can break it up into segments to make it more manageable for YOUR schedule.
Remember, this schedule is for YOU, so always feel free to make it your own — and if you haven’t joined us yet, come be a part of our community, and join in on the fun!
Week 4 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 4 Schedule
Download a printable checklist HERE!
Weekly Live Healthy Challenge – Sugar Detox Week!! Yup! I know this will be a hard one, but you can do it ladies. Cutting sugar out of your diet will help prevent future sugar cravings, improve your overall energy levels, improve your skin, and can help flatten your tummy! Cut out any refined sugar, and try to satisfy your sweet tooth with fruits or maybe just a TINY bit of raw honey.
Cardio & Arms
Start the day with 30 minutes of cardio! Find some hills or really bump up that resistance or incline on the treadmill or elliptical. Get those legs working and lift that booty with some hill work! 😉
Check back in today for your NEW Amazing Arms in 10 Workout! This is the perfect quick workout to tone up those arms! Each muscle group will be worked in two different ways to tone every inch of those beautiful tank top arms.
Push Up Practice! – 3 rounds of 15 push ups…If you haven’t yet — get up on those toes! Even if it’s just for a few push ups in each round! You’ll be surprised how at much stronger you are since week one.
Yoga & Abs
20 minutes of Cardio – Get those legs moving with a steady 20 minute cardio session today. Head outside and enjoy some summer sunshine and fresh air — try asking a girlfriend to join you!
Zen out today with at least 30 minutes of yoga. Remember to breathe deeply and focus on your breath — it can help you relax and will even allow you to destress a bit. Try mixing and matching some routines from YouTube, or head to a local class.
After some nice stretching during yoga, let’s work on strengthening those abs with your 10 Minute Pilates Ab Workout.
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!
We’re going to lift and sculpt that booty from all angles with your 10 Minute Booty Lift — try doing two rounds to really get that booty sculpting in!
50 Squats & 50 Lunges – Going half and half this week! You can do any kind — try busting through as many as possible to finish quick! Feel the burn in those legs!
Arms & Abs
Get that heart rate up, and get ready for 30 steady minutes of cardio. Pick your most favorite type of cardio, and get into the zone girl!
Today we are doing the most popular Live Fit Girls workout — your Resistance Band Arms & Abs Workout! So grab your resistance band, and get to it!
Push Up Practice! – Complete 3 rounds of 15 push ups. Today, let’s see if you can complete one full set of push ups on your toes. You got this, girl — remember you’re stronger than you think! 😉
After those push ups, let’s finish up with those abs real quick. Complete one round of your Flat Abs in 5 Minutes workout for super quick toning.
Bikini Body HIIT
Get ready for a sweaty one today ladies, work that entire body before we head into the weekend with your Bikini Body HIIT workout. Complete 3-4 rounds for calorie scorching, total body toning.
Plank TEST! – Test out those planks today and see how long you can hold a plank on those elbows. Remember, as soon as you begin to feel like your form is starting to suffer, lower out of that plank. Don’t compromise form for holding that plank longer.
*EXTRA CREDIT* – Optional 20 minutes of cardio today! Make it an easy, “shake it out” run — no need to push it just get your heart pumping.
5k, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – We’re halfway through round TWO of the #BeachBumChallenge — so make this week count! Really push yourself and get those 3 miles done! Record your time in your journal, and let us know how you did! 🙂
Try and finish your run at the park and find a swing set. Feel like a kid again with your Swing Set Slimdown workout! Complete 2-3 rounds for a little fun!
Self Love Sunday
It’s time to call up your best girlfriend and invite her for some girl time. Ask your bestie, your sister, or even you mother or daughters out for a hike, a swim at the beach or lake, or even just a walk around town. Enjoy some time to chat and catch up, and maybe grab a coffee after!
Meal Prep Sunday – What’s cooking good looking?? Get in that kitchen today and get on that meal prepping ladies! You won’t regret taking an hour to prep some healthy food, when your week gets crazy! — and be sure to check back in for your week 5 schedule!
Meal Prep Sundays!!
Make a few of these tropical inspired Shrimp Mango Summer Rolls for your lunch this week, They may look fancy, but they are actually really simple to make and are the perfect thing for lunch at your desk You could even try some different filling options too! Get creative and try something new! 😉
Let’s get ready to finish the first half of round two STRONG ladies! We got this!