We are officially over the hump!
As we head into week 5, we are ramping it up a little bit to REALLY get you that summer body — remember, we still have a ton of summer left!
This week we are increasing the cardio a little bit and getting those push ups fired up! You can always break up your workouts to make them more manageable throughout the day, and so that they fit better with your schedule.
We still have 4 more weeks to get stronger — 4 more weeks to reach our goals — 4 more weeks to make our dreams of living happy and healthy a reality.
You got this ladies — you ARE unstoppable!
Week 5 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 5 Schedule
Download a printable checklist HERE!
Total Body Toning
Start the day with 20 minutes of cardio! We’re working on those INTERVALS again today!
After your cardio, it’s time to move on to total body toning with your Total Bikini Body Workout. Complete 2-4 rounds total, to tighten every inch of your beautiful body!
After some total body toning, it’s time to move on to ABS with your NEW Kettlebell Abs Workout. If you don’t have a kettlebell, you can still do this entire workout with a dumbbell as well. Complete 1-2 rounds of this workout to sculpt those sexy abs.
Cardio & Arms
30 minutes of Cardio – Get those legs moving with a steady 30 minute cardio session today. Just get that heart rate up for 30 minutes with your favorite form of cardio.
After your cardio, it’s time to open up those tight chest muscles and strengthen those back muscles to help you look and feel confident and beautiful. Complete 2-3 rounds of your Perfect Posture Workout, and remember to stand tall the rest of the day!
Push Up Practice – After perfecting your posture, it’s time to practice those push ups! Complete FOUR rounds of 15 push ups — YES, that’s right FOUR rounds today! But you got this, girl!
We’re working those abs again today with your Bikini Ready Abs! It’s quick, and only one round today after yesterday’s kettlebell abs!
Hump Day Booty
30 Minutes of Cardio — Getting in some Hump Day HILLS! Find some hills or head to some stairs and get ready to WORK those hammies and booty! Make sure you warm up and cool down for about 5 minutes and then WORK those hills for 20 minutes!
And last but not least, finish off the day with 100 Squats — anyway, anyhow!
Cardio & Yoga
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 going to take it down a little bit for at least 20 minutes of yoga — remember you can always do more! Check out YouTube for some amazing yoga flows or head to a local studio. (P.s. I am working on getting a guest on my channel for a new yoga flow sequence! 🙂 )
After a little bit of yoga, we are going to finish off with just 10 Minutes of Total Body Pilates.
Beach Body Toning
It’s another INTERVAL day ladies! Complete 20 minutes of Cardio to start the day! Warm up for 5 minutes then complete only 10 minutes of INTENSE intervals. Push yourself past what you think you can do, I promise you are so much stronger than you think. After 10 intense minutes, cool it down for 5 minutes.
After a bit of recovery from that intense cardio session, complete 3-4 rounds of your Beach Body Bench Workout. You can grab a chair or a bench outside, inside, or just about anywhere, for an amazing full body workout.
Push Up Practice! – Were going for another four rounds of 15 push ups! Push yourself — I bet your are strong enough to get two full sets up on your toes! You got this! 😉
5k, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – Keep your eye on the prize ladies! As we progress through the summer it is also progressively going to get hotter out during your 5k, so remember to stay very well hydrated and work hard for those 3 miles. Try to drink 16 ounces of water, 2 hours before your run, to stay sufficiently hydrated, and drink 16 more ounces right after your run!
After your run, finish with a quick set of your Tummy Toning Workout.
Plank Practice! – Complete 2 rounds of 45 second planks. Try one set on your elbows, and one set on your hands!
Self Love Sunday
Write down 3 of your favorite things about YOURSELF, and put it in your journal. Make this about YOU — not others. Yes, I know we love our families, and we love taking care of others. But I want to know something you love about YOU. Do you love your hair? Do you love your dedication to complete projects? Do you love your enthusiasm to try new things? What do you love about YOU?
Meal Prep Sunday – I know it’s getting hot, and the last thing you want to do is sit in the kitchen and cook up some food, but I promise you will feel SO much better after an hour or two of meal prepping. Try making something that taste just as good cold as it does hot — maybe even a summer-y gazpacho!
Meal Prep Sundays!!
Is anyone else obsessing over zucchini noodles right now? After that post a few weeks ago on how to meal prep them, I have been on a huge zucchini kick — which, I guess is perfect, since they are a summer produce! YUM! This tasty and simple Pineapple Shrimp Teriyaki is a perfect way to use those prepped zucchini noodles!
Now, let’s get off to a great week! Enjoy some stretching today, and time with loved ones, before we start the second half of the challenge!