Fitness

Aussie Bod Countdown: 19 Days

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I’ve really been focusing on my glutes so I’ve repeated one of my exercises I did last week that made me super sore and increased my weight as well, so if this looks familiar, it’s because it’s almost the exact same workout as “Aussie Bod Countdown: 25 Days”, with a different ab set as well as a different meal plan.

Warm up:

  • 5 minutes on the treadmill – incline = 10, speed = 3.0
    • During this five minutes, include 3 rounds of side gallops, 30 steps each side.

Individual Exercise:

  • Single Leg – Leg Press
    • Set #1: 30 lbs, 10 reps each leg
    • Set #2: 40 lbs, 10 reps each leg
    • Set #3: 50 lbs, 10 reps each leg
    • Set #4: 60 lbs, 6 reps each leg
    • Set #5: 60 lbs, 6 reps each leg

Superset One:

  • Standard Squat on Squat Rack:
    • Set #1: 85 lbs – 10 reps (started 10 lbs heavier than last week!)
    • Set #2: 85 lbs – 10 reps
    • Set #3: 85 lbs – 8 reps
    • Set #4: 95 lbs – 6 reps
    • Set #5: 105 lbs – 5 reps
  • High Knee Stationary Lunges:
    • Sets 1-3: 15lbs (x2 dumbbells) – 10 reps each leg
    • Sets 4 & 5: 35 lbs (x 2) – 6 reps each leg

Superset Two:

  • Straight Leg Deadlifts:
    • Set #1: 85 lbs – 9 reps
    • Set #2: 85 lbs – 8 reps
    • Set #3: 95 lbs – 6 reps
    • Set #4: 105 lbs – 5 reps
  • Single Leg Glute Bridges
    • Set #1: no weight – 10 reps each leg
    • Set #2: no weight – 10 reps each leg
    • Set #3: no weight – 10 reps each leg
    • Set #4: no weight – 10 reps each leg

Abs: Repeat 3x

  • Plank – 1 minute
  • Left Side Plank – 30 seconds
  • Right Side Plank – 30 seconds

Meal Plan:

Pre Workout Snack: 1 banana + 1 spoonful of sunflower butter

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

Breakfast: 3 egg whites (scrambled) with sautéed spinach + fruit smoothie

Lunch: “Quinoa Salad Bowl” with spinach, quinoa, black beans, sweet potatoes, avocado, tomatoes, onions, chicken, and a homemade honey lime dressing.

Snack: 3 protein bites (recipe here) – I LOVE these.

Dinner: Protein shake ( 20 grams of protein) – work was too busy! But I did also cave and eat a mozzarella stick…just one though! And it was soooooooooooo good 🙂

Much Love,

Ash

 

 

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