Happy October ladies!! We are officially 4-ish weeks away from Halloween! Do you know what you’re going to be this year??
We — meaning the two dogs and me — plan on dressing up as bumble bees (if I can find a costume big enough for Chugi — a husky mix!) and Nik is going to be a beekeeper! HA!!🐝
We are planning another weekend in Arizona for a halloween party with some of our Minneapolis friends…I’m hope you are getting your plans in order, too — Halloween is such a fun reason to get dressed up.
Anyway, let’s get onto this week’s workout schedule, shall we??
Make sure you are checkin in in the community for you chance to win the weekly prizes! — Photos coming this week of the goodies, I PROMISE.
#TrickOrTrim Challenge Week 3 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 focus on the ABS with your NEW Stability Ball Abs Workout. (If you don’t have a ball, try doing your Bikini Ready Abs workout.) 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 three rounds of 15 push ups — your getting stronger by the day, beautiful!
We’re working those abs again today with some Plank Practice! Complete two – 45 second planks to tighten up that waistline and your core.
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. (I really like the Yoga with Adriene channel!)
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 three rounds of 15 push ups! Push yourself — I bet your are strong enough to get two full sets up on your toes if your haven’t tried it yet! Or try doing some with one foot lifted for an extra challenge! You got this girl! 😉
5k, Push Ups, & Abs
5k Run (or walk) or 10 Mile Bike Ride – Keep your eye on the prize ladies! Remember to stay 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 more rounds of 45 second planks. Try one set on your elbows, and one set on your hands for a little variation!
Self Love Sunday
Write down 3 NEW goals that you want to reach by the end of the challenge — You still have THREE weeks to form a habit…THREE weeks to shed a few pounds or lose a few inches… THREE weeks to eat healthier…THREE weeks to REACH. THOSE. GOALS. once and for all…we are all here rooting for you and want to see our fellow fit girls succeed — if you feel comfortable enough you can even share some goals in the community!
Meal Prep Sunday – I’ve been LOVING some simple Slow-Cooker Turkey Chili right now with the seasons beginning to change — plus, nothing beats throwing some ingredients in the slow-cooker and then getting home to a amazing, delicious smelling meal!!
Now, let’s get off to a great week! Enjoy some stretching today, and time with loved ones, and maybe a little treat meal!