Fitness

Aussie Bod Countdown: 23 Days

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Warmup:

  • Ring Pull Ups:
    • Round 1 – 7 reps
    • Round 2 – 5 reps
    • Round 3 – 5 reps
  • Push Ups:
    • Round 1 – 10 reps
    • Round 2 – 10 reps
    • Round 3 – 10 reps

Superset #1: Repeat 3x

  • Bent-over Lat Raise – 10 lbs, 10 reps
  • Tricep Push Ups – 10 reps (I had to kneel for the last 5)
  • Slow Release Bicep Curls – 30 lb bar, 10 reps

Superset #2: Repeat 3x

  • Lateral Raise – 10 lbs, 10 reps
  • Overhead Press – 10 lbs, 10 reps
  • Bench Press -30 lbs, 8 reps

Superset #3: Repeat 3x

  • Tricep Dips – no weight, 7 reps
  • Incline Pushups – 5 reps
    • This is where I had my feet on the step platform (w/ 4 risers on each end) and my hands on the ground.

Abs: Repeat 2x

  • Stability Ball Passes – 10 reps
  • Airplanes (heel touches) – 20 reps each side
  • Hollow Hold – 30 seconds (10 second hold, rest, repeat)
  • Stability Ball Knee Tuck – 20 reps

Meal Plan:

Pre Workout – Banana + 1 spoon of sunflower butter.

Post Workout – Protein Shake (20 grams of protein).

Breakfast – 3 egg whites + fruit smoothie.

Lunch – Spinach wrap with hummus spread.

Dinner – Grilled steak with sautéed zucchini.

Much love,

Ash

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