You’ve got THREE more weeks to keep pushing….
THREE more weeks to reach your goals…
THREE weeks to change your life.
They say it takes 21 days to make or break a habit, so who cares if you are just joining us…who cares if you have fallen off the last week or two….
YOU CAN DO THIS!
You are strong enough, you just need to make the commitment, and work for it. Think of your goals, write them down, over, and over, and over again. Put them somewhere you see them EVERYDAY. Find a reason to keep pushing.
You can do anything for 21 days…so do this for YOU.
Week 6 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 6 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! Let’s see if we can do TWO minutes of high intensity for every ONE minute of low to moderate intensity.
After your cardio, it’s time to move on to total body toning with your Full Body Chair Workout. Complete 2-4 rounds total, to tighten every inch of your beautiful body! (Keep an eye in the next few weeks for a NEW chair workout! 😉 )
After some total body toning, it’s all about the booty with your NEW Booty Building Workout! Complete your new workout 2-3 times to build a booty you’re proud of!
Cardio & Yoga
20 minutes of Cardio – Get those legs moving with just 20 minute of cardio today. No need to push it today, just get you body going!
After your cardio, it’s time to get centered with 30 minutes of Yoga. Try combining a few of your favorite shorter yoga sequences, or head to your local studio — even check to see if there are any “community” classes offered around you — they are usually FREE or donation based and cheaper than normal classes.
After you zenned out for a bit, choose between a little TLC for those muscle with some Foam Rolling, or try a quick 10 Minute Pilates — listen to your body a do what feels right!
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, we’re going hard with 50:50 of Squats and Lunges!
Arms & Abs
Get that heart rate up, and get ready for 20 steady minutes of cardio. Pick your most favorite type of cardio, and get into the zone girl!
We’re doing a Fit Girl Favorite today with your HIIT & Arms Fat Burning Circuit. Complete 3 rounds for some SERIOUS calorie burning!
After that sweaty sesh, it’s time to tone your tummy with your Resistance Band Ab Workout.
Finish strong today with your Push Up Practice – 3 rounds of 20 push ups…ready…set…GO!
Total Body Ball Toning
It’s another INTERVAL day ladies! Complete 30 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 20 intense minutes, cool it down for 5 minutes.
It’s Friday, and it’s time to celebrate! Have a Ball with your Total Body Stability Ball Workout, and have some fun! Complete 3 rounds for an all over body burn!
Plank Practice! – Keep on pushing with those planks ladies! Like I always say, they are one of the BEST exercises for your entire body, keep your core tight, and HOLD. Complete 2 – 45 seconds planks today — remember try switching it up with one on your elbows and one on your hands — you’ll be surprised how much easier one is than the other 😉
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 super quick Flat Abs Workout in 5 Minutes — you’ll love how much easier it is since we’ve been working on those planks!.
Push Up Practice! – Finish your week strong with one last go at those push ups! Try as hard as you can do as many as you can on your toes. I promise you ladies — you’ll feel SO MUCH stronger and your tank tops will be thanking you! 😉 Complete 3 rounds of 20 push ups.
Self Love Sunday
You deserve a pedicure! Those feet do a lot for us each and every day, and they deserve to be pampered. Go out and treat yourself to a pedicure or give yourself one at home.
For a Home Pedi – Start by soaking those tired feet in some soothing epsom salts, then use a scrub to smooth out those heels, and finish off with some of your favorite polish! (I’ll do a whole post on how to give yourself the perfect pedi soon!😘 )
Meal Prep Sunday – We are getting into the PEAK of all that late summer produce — so take advantage of all that zucchini, summer squash, berries, and tropical fruit with some of your favorite summer meals. Try making a pineapple salsa to enjoy over some blackened fish or grilled chicken. Try combining hot and cold foods for a perfect summer meal!
Meal Prep Sundays!!
I just shared these last week, but they have been a favorite of mine for YEARS. These Mini Veggie Frittatas are a the perfect breakfast for busy weekday mornings, AND they are full of muscle building protein. The best part??…You can add any ingredients you want! Try making some this week with YOUR favorite ingredients!
Now, let’s get off to a great week! Enjoy some stretching today, and FOCUS on your goals for the next three weeks…YOU GOT THIS!