If you missed last week’s 4-week challenge kick off, make sure you check it out to see the full plan. Below is Jenny’s week 1 progress report. She’s doing a great job – KEEP IT UP JENNY!
“Week One: DONE! It’s been great! I did all the workouts this week + added a few Pilates classes #motivationbaby! I have been pretty intense about my workouts, so I really needed my off day. My pants are definitely looser on me. I never usually weigh myself (I think inches are a better indication, rather than kilos), I did this week. According to my scale, I’m down 1.2 kilos (American translation: 2.6 pounds), which is pretty good! SO, I will try to really focus on the diet this week. I have been good about not eating after 9pm, but since I’m going to bed around 10/10:30pm every night (gotta get up early for those workouts!), I think I should try to not eat anything after 7:30/8pm. Brittani has also recommended that I trade my breakfasts of fruit to one of protein, and I have a feeling this will be my ‘game changer’ this week. Let’s see! I have 10 more days until I’m in sunny Malaga, Spain – so I’ve gotta really focus!”
Meet my friend Jenny. Like Jan from my previous challenge, Jenny is one of my best friends from college. Unlike Jan, Jenny and I bonded while working as TA’s for a brutal Labor Law professor, not over our love for football players. We would drag our butts to the gym after long study sessions and keep each other accountable for going hard!
Jenny now lives in Denmark working hectic hours in the Banking sector. However, the Danes focus much more on work-life balance so she DOES have adequate time to workout 🙂 Over the years, she has become very interested in nutrition and has tried almost every diet in the book (sometimes for a reason, sometimes out of curiosity, but usually because she likes the challenge – we clearly have the same neurotic tendencies). Still, she has had a very ad-hoc workout and diet schedule this past year and would like to re-focus.
Already having several fitness certifications and a long history of sports involvement, Jenny is looking to me for an effective push! Unfortunately, she’s also suffered from over training, which I had to keep in mind when making her plan. Her gluten allergy and lactose intolerance also had to be considered. In her own words, her goals are to:
“Get into those damn jeans – bought them last year when I was about 7 kilos lighter – they are too cute to just sit in my closet! Yes, “kilos” this is the EURO 4-week challenge”
“I have a long-weekend in Malaga with a friend coming up at the end of July – so I’d like to feel super sexy in my bikini!”
Below is her plan and of picture of her today on DAY 1 – we will get an update from her next week!
“Done and Done! The 4-week tone up challenge was truly a great mix up to my winter workout rut. I appreciated having set days to work out and set days to recover. Also, the structured workout plan gave me goals and checklists which were extremely helpful when fitting workouts into my busy schedule. Overall, I am loving the results so far and will continue to use Brit’s workouts ALL summer. This is just the kick-start I needed to get beach body ready. After only 4 weeks my “six-pack” is starting to show and my legs are significantly more toned! I’m looking forward to some new workouts for my post Italian vacation in a couple of weeks to help me get back on track after a little R&R with a great friend (Brit).” – Jan
Wanna try the challenge? Missed one of Jan’s updates?
Focus: Strength and tone of Rectus Abdominis, Obliques
Commentary: Ladies and gents – summer is creeping up a little more every day. Go ahead and get a jump-start on tightening up your tummy. Below is workout I put together to overload your abdominal muscles, build core strength and flatten the belly. No equipment is required so you can do it effectively at home!
Facts: The Rectus Abdominis (front abs) tend to be one of our weaker, under-worked muscle groups so its critical to spend special time strengthening them specifically. Strong abs help balance weight throughout your core and prevent too much weight-bearing and stress on your lower back. A flat tummy is also just nice to look at 🙂
Instructions: Do the following set of exercises – just one time through. The entire workout should take about 20 minutes and your abs will be on FIRE! For best results, do the workout at least 3 times per week along with moderate/high intensity cardio workouts. Be sure to stretch (cobra position) afterwards and enjoy your six pack!
Commentary: It’s almost Summer – yeah buddy. That means your thighs and booty are begging for public exposure, ha ha! In all seriousness, I have an intense addiction to denim cut off shorts – pretty sure I wear them EVERY single day in this Texas heat. That said, I do have to make sure to spend some extra time toning and tightening my leg muscles – specifically the booty, thighs and calves. Here is a hardcore leg workout that I put together to help you tighten your tush and firm up your legs just in time for summer. Do the workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio sessions and you should be ready to rock your booty shorts! Enjoy 🙂
Instructions: This workout is a “super set”. That means you will do each “SET” 3 times, then move on the to next set.Between each set, jump rope or do jumping jacks for 1-2 minutes to keep your heart rate up!
Example: for Set 1, do the Squats then immediately do the Reverse Lunges. Take a quick rest and then repeat 2 more times. Once you have done the set 3 times, jump rope or do jumping jack s for 1-2 minutes. Then move on to set 2.
For the past year, I’ve committed my Saturday mornings to detoxing my body and catching up on missed workouts. My personal detox routine = 1 hour TurboKick class + 1 hour weight lifting class (Barbell, Body Pump, Power Sculpt, etc.) I like doing my detox in group fitness classes because of the music and positive vibe of working out with other people. However, you can do your detox routine however you like. For example, go running outside for an hour and follow it with a 1 hour weights circuit.
Here are the details of my 2-Hour Saturday Detox Workout Regimen:
Duration: 2 hours
Formula: 1 hour of high intensity cardio (breathing heavy) + 1 hour of total body resistance training (lifting weights)
Location: Preferably a gym or fitness club with Group exercise classes
The Facts: The American College of Sports Medicine recommends 30 minutes of cardio 3-5 times per week and 30 minutes of muscular strength training 2-3 times per week. Check this, if you do a 2 hour cardio + weights detox routine, you’ve knocked out over 50% of your weekly exercise needs. So, try the 2 hour detox and your Saturday’s suddenly get sweeter 🙂
Focus:Moderate/high intensity cardio, max calorie burn
Calories Burned: 600 – 800
Location: Any gym with cardio machines
Commentary: I made this workout for my friend/colleague who’s just starting to get back into the gym. We did it on Tuesday and our booties were burning on Wednesday morning! I like it because it provides a TON of cardiovascular training by incorporating basic cardio machines and body weight drills. You can easily do it at the gym with a good play list going on your iPod. If you’re trying to drop a few pounds for summer, throw this workout into your routine and you’ll be turning heads…or at least losing water weight 🙂