DAY 04
Your Nutrition
Goal 1: Keep on going!!
Goal 1: Keep up the goals to get that water intake in and limit those extra calories.
Goal 2: Let's focus on real food!
"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and limited sugar." Replace 1-3 of the processed foods you eat with homemade items. Skip the deli meat and frozen nuggets and bake some chicken breasts. Drop the crackers and make a pot of rice or a sweet potato. Toss the nutrition bar and make a home-made snack instead.
Download our FREE Grocery & Meal Prep guide to help you build your healthy grocery list and turn those ingredients into meals you’ll love.
Your Training
STEP 1: Warm Up
GET WARM
2 Rounds for Quality:
25 Jumping Jacks
10 Cossack Squats
20 Jumping Jacks
10 Bootstrappers
15 Jumping Jacks
5 Inch Worm Push Ups
Move nice and steady!
STEP 2: Strength Work
GET STRONG
Dumbbell Deadlift
3 HARD Sets
Rest :90 between sets
Looking for 8-15 reps per set
BUILD MUSCLE
Seated Tricep Extensions
(video demo)
3 Sets of 10 Reps
Rest :90 between sets
Reverse Fly
(video demo)
3 Sets of 10 Reps
Rest :90 between sets
Goblet Squats (holding 1 dumbell)
(video demo)
3 Sets of 15 Reps
Rest :90 between sets
STEP 3: Finisher
FINISHER
On a 6 Minute clock, as many rounds as possible of:
10 Split Squats, right
10 Split Squats, left
15 Hip Thrusts
30 Single Unders (jump rope)
Move quick with a focus on good form.
SCALING OPTIONS:
20 Air Squats if you aren’t stable on the split squats, do 30 jumping jacks if you don’t have a jump rope.
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-Jonathan & Blakley