Saturday, November 2, 2013

5 Workouts and Meal Plan 11/3-11/9

Here you have it.  Your entire week, Monday thru Friday already planned out and ready to go.  All you got to do is grab your phone or print it off and go.  The all new 5-day workout plan can be purchased for $5.00.  That is $1.00 per workout.  You will have new exercises and moves to challenge yourself with.  The week looks something like this and I have shared an exercise from each workout:

Monday-Quads (Narrow Stance Squats)
Tuesday- Chest/Triceps/Abs (Overhead Tricep Extension)
Wednesday-Back/Biceps (Close Grip Barbell Curl)
Thursday-Shoulders/Abs (Car Drivers...a weight plate that you hold out in front of you like a steering wheel and turn, turn, turn, turn, will feel the burn)
Friday-Hamstrings/Glutes (Squat Jumps holding exercise ball or weight)

 Legs get two days of coverage to hit all those major muscles of the lower body.  You will hit your quads, inner and outer thighs, hamstrings, and the booty.  Each workout has specific reps and sets listed.  You will also find supersets and my favorite thing to incorporate in your weight session, Active Rest!  HIIT cardio (and I have listed my favorite HIIT routine in the workout) or Steady State cardio and the duration for each is suggested following each workout depending on what muscle group you trained for the day.  If you are uncertain of an exercise, google is a great for providing pictures/descriptions.  I also suggest for another source to explain and show you certain exercises.

A new 1,640-ish calorie one day meal plan that consists of 6 meals that you would repeat for seven days (one includes a post workout shake) and the calorie, protein, carb, and fat breakdown of each meal.  I like to space the meals by 2-3 hours throughout the day to help promote a healthy metabolism and keeps you burning fat.  This one day meal plan allows you to buy what you need for the entire week and use what you buy.  This way food usually doesn't go to waste and end up in the trash.  The meal plan I provide is simply a suggestion or to give you an idea.  It is nothing fancy.  If you know me at all, I am NOT a cook.  When I come across a recipe that starts calling for all these fancy spices, ingredients, cooking methods etc., I lose interest real fast.  I like SIMPLE!  I season most things with Mrs. Dash (salt free) and thats about as fancy as it gets.  So that being said, if gourmet and fancy is your cooking style, this meal plan is not for you.  I am throwing this meal plan in with the 5-day workout for $2.  Instead of one trip this week for fast food, replace that money spent for a weeks worth of workouts and a healthy meal plan for $7.00. 

So for $5.00 you can have 5 workouts and for $2.00 a meal plan that covers six meals you can use for a week!  The BUY NOW button is linked directly to PayPal (you do not have to have a PayPal account to purchase) and the 5-day workout and meal plan will be available for immediate download and/or it will also be emailed to you.  This way you can print it off from your computer or pull it up right on your phone.

5 Workouts and Meal Plan
Meal Plan Only
5 Workouts Only

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