21 Day Challenge- part 2- body-weight, gym free workout

Texts to my buddy for his 21 Day Challenge...for anyone following along. This is a great, low-impact, gym-free workout. See the last post for more details..

Wed

"Wed is leg day. Do 3 circuits of the following:

Alternating leg lunge 

Bodyweight squat 

Push ups

Rev ab crunch 

If 20 is too hard, do 10-12. Try to minimize rest between exercises and take about 1-2min between sets. 

Get 20min walk in too. "

Thurs

"Yo- today do 20min walk in the am- and either 20min walk pm or 5 sprints. Sprints should be done 2-3 min apart and only last 20-30 seconds. Note- if you choose sprints, you will be sore and your metabolism will be boosted. You could also do sprints at 50-60% of full intensity. "

DAY 1- 21 DAY CHALLENGE

I have a friend who wants to get in shape.
So here's what I texted him today- and I'm jumping on this too, but prob beef up the workout a bit.

1- Morning cardio
"Walk 20 min every day this week before eating, before showering. Have water. Then walk."

2- Diet
"You cut out soda last week...This week, cut beer and reduce bread/rice/potatoes"

3- Afternoon/Before dinner workout
"At 4pm, MWF- do 3 sets of the following circuit:
20 push-ups
20 bodyweight squats
20 upright rows
30 sec plank
Take no rest between sets and 2 min rest after each circuit. 3 circuits total."

4- Journal
"Get a notebook...On the front, write 21 Day Challenge. Draw a line down the middle...left column, label Diet. Right column, label Exercise. Diet is 75% of fitness. On page 1- write Day 1.

5- Meals/Supplements
"5 meals a day. Whey protein in water once a day, either mid-morning or mid-afternoon. Fish oil. Pro-biotic. More on this later."

Today is August 10th...Where will you be on August 31st? What kind of shape?

Join us. Summer's not over.