>

Friday, October 18, 2013

Back to Basics 5-Day Fitness Challenge



Let's take it back. Back to basics.

With all the information out there, it can be downright frustrating when deciding what to do with your fitness program.

Have no fear.

With this challenge, I'm taking in back to a simpler time. Back before things like green smoothies, quinoa, gluten-free, acai or maca became popular trends and made things confusing. You don't need all that fancy stuff to whip yourself into shape. All you need is an easy clean eating plan and a basic weight training program. For those of you looking for a routine that will help you shed some pounds that doesn't require referring to Google to get a million questions answered ... this is for you!

Below is a sample meal plan and training program for five days. If you can stick to this, it'll be a great boost to your current routine or a perfect place to jump start your fitness program.

Here's a bonus. I'll be doing the program with you! This challenge goes from Monday Oct. 21 through Friday Oct. 25, 2013. Use the hashtag #tiffs5day for posts on Instagram or Twitter. Post your meals, pics of your workout or whatever you want!

Let's go!

A few things to keep in mind this week:
  • Drink a minimum of 64 oz.
  • Have protein shake immediately following your workouts.
  • No cheating: no sugar, no soda, no junk snacks, etc. 
  • If you find yourself hungry after a meal, there's no limit on green veggies. Eat up!
  • Have fun with it! Enjoy the challenge of pushing yourself. You'll be proud of yourself at the end.


 

Monday

Tuesday

Wednesday

Thursday

Friday

7:00 AM

1 banana

½ cup oatmeal

Egg and veggie scramble with 2 egg whites, 1 whole egg

1 banana

½ cup oatmeal

Egg and veggie scramble with 2 egg whites, 1 whole egg

1 banana

½ cup oatmeal

10:00 AM

Apple

Almond butter sandwich with 1 slice bread and 1 tbsp almond butter

Apple

Almond butter sandwich with 1 slice bread and 1 tbsp almond butter

Apple

12:00 PM

3 oz chicken

½ cup sweet potato

1-2 cups broccoli

Chicken stir-fry with 1-3 oz chicken, ½ cup brown rice and assorted bell peppers

3 oz chicken

½ cup sweet potato

1-2 cups broccoli

Chicken stir-fry with 1-3 oz chicken, ½ cup brown rice and assorted bell peppers

3 oz chicken

½ cup sweet potato

1-2 cups broccoli

2:00 PM

1 cup cucumber slices

1-2 tbsp hummus

Apple

1 cup cucumber slices

1-2 tbsp hummus

Apple

1 cup cucumber slices

1-2 tbsp hummus

4:00 PM

1 oz almonds

1 oz almonds

1 oz almonds

1 oz almonds

1 oz almonds

7:00 PM

3 oz salmon

6-7 asparagus spears

Large salad with 3 oz chicken

Vinaigrette dressing

3 oz tilapia

2 cups broccoli

Large salad with 3 oz chicken

Vinaigrette dressing

3 oz salmon

6-7 spears asparagus

 

 

Monday

Cardio + Shoulders

30 minutes intense cardio of choice.

Dumbbell Overhead press 3x10-12

Barbell Upright rows 3x10-12

Dumbbell lateral raises 3x10-12

Reverse flyes 3x10-12

 

Tuesday

Cardio + Legs + Abs

30 minutes intense cardio of choice.

Smith machine squats 3x10-12

Dumbbell deadlifts 3x10-12

Leg extensions 3x10-12

Lying leg curls 3x10-12

Crunches with legs at 90 degrees 3x30

Russian twists with medicine ball 3x30

 

Wednesday

Cardio + Back + Biceps

30 minutes intense cardio of choice.

Pull-ups 3x to failure

Lat pulldowns 3x10-12

Seated rows 3x10-12

One-arm dumbbell rows 3x10-12

Cable bicep curls 3x10-12

Hammer curls 3x10-12

 

Thursday

Cardio + Chest + Triceps

30 minutes intense cardio of choice.

Push-ups 3x to failure

Machine flyes 3x10-12

Dumbbell bench press 3x10-12

Rope pushdowns 3x10-12

Overhead rope extensions 3x10-12

Tricep cable kickbacks 3x to failure

 

Friday

Cardio + Calves + Abs

30 minutes intense cardio of choice.

Standing dumbbell calf raises 3x20

Seated dumbbell calf raise 3x20

Standing barbell calf raises 3x20

Stability ball knee tucks 3x20

Crossover crunches 3x20

 

 

No comments: