Fitness

Aussie Bod Countdown: 22 Days

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Warm Up:

  • Jump Rope – 1 minute

Superset #1: Repeat 3x

  • Wall Balls – 20 lbs, 20 reps
  • Crab Walk w/ resistance band – 10 steps each side
  • Box Jumps – 10 raisers – 10 reps

Superset #2: Repeat 3x

  • Jump Rope – 30 seconds
  • Inner Thigh Lifts – 25 reps each leg
  • Pop Squats – 20 reps (here’s how)
  • Sumo Squats – 20 lb dumbbell, 20 reps

Superset #3: Repeat 3x

  • Burpees – 10 reps
  • Ball Slams – 20 lbs, 10 reps (here’s how)
  • Diamond Push Ups on medicine ball – 10 reps

Abs: Repeat 2x

  • Leg Lifts (ab machine) – 15 reps + 15 second hold
  • Leg Drops – 15 reps (here’s how)
  • Plank – 45 seconds

Meal Plan:

Pre Workout Snack – 1/4 bagel with veggie cream cheese + spoonful of peanut butter

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

Breakfast – 3 egg omelette + tropical smoothie

Lunch – whole grain pasta with beef sauce mix

Dinner – atlantic salmon pinwheel with lobster stuffing, sautéed spinach, green beans, and Uncle Ben’s whole grain rice medley (I cheated by having carbs for dinner, I guess you can call that my cheat meal?)

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Much Love,

Ash

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