INGREDIENTS
1/2 cup
dry quick oats
1/2 cup
original soy milk
1 tbsp
walnuts
1
small chopped apple
1
medium whole wheat pita
1/2 cup
canned white beans
1 cup
chopped tomato
2 tbsp
chopped fresh basil
2 tbsp
vinaigrette dressing
1/2 cup
plain low-fat yogurt
1 tsp
honey
3 oz
grilled salmon
1 cup
chopped broccoli florets
1 tsp
pine nuts
1
juiced lemon
3/4 cup
cooked quinoa
Warm up by jogging for 2 minutes.
Interval train for 3 to 5 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.
Extend your arms shoulder width apart and extend your legs and come up onto your toes.
Keeping your back straight, lower your body down, then push back up to starting position.
Do 20 reps.
If you can't support yourself, drop your knees on the ground for support.
Lie flat on your side and extend your legs straight.
Lift the top leg, then lower it to within a few inches of — but not touching — the bottom leg.
Do 20 pulses on one side, then switch.
Sit on the edge of a chair with your feet together and flat on the floor. Place your hands on the edge of the chair on either side of your thighs.
Bend elbows 90 degrees and lower yourself to the floor.
Straighten your arms to raise your body back to the start position.
Do 20 reps.
Jump rope for 7 minutes.
Use medium weights, 8 to 10 pounds.
Sit on an inclined bench, holding weights to about shoulder height and then lean back against the bench. Make sure the dumbbells are on the side of your chest and the upper part of your arm is under the dumbbells.
Extend the dumbbells up.
Lower your arms back to the original position.
Do 20 reps, with the last 5 reps feeling challenging.
Stand with feet hip-width apart.
Lunge right leg forward, bending left knee to about 1 inch above the floor and with the right knee bent at a 90-degree angle directly above your ankle.
Push off the floor with your left foot and lunge your left leg forward.
Do 20 walking lunges. Remember to keep the weight on your heels so you're not leaning forward.
Advanced tip: Go deep by twisting into the leading leg and touching the ground with opposite hand.
Lie on a bench, holding 5- to 10-pound dumbbells in each hand.
Start with your arms extended to the ceiling.
Bending at the elbows and keeping your palms facing in, lower dumbbells to your ears.
Do 20 reps.
Interval train for 7 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.
Lie on your back, starting with both feet off the ground.
Hold your elbows behind your head, then contract your body into a ball until your elbows touch your knees.
Do 20 crunches.
Lie on your back.
Alternate touching your elbows to your opposite knee (i.e., right elbow toward left knee, and vice versa) as you come up for a crunch.
Do 20 crunches.
Lie flat on your back and put your hands under your butt.
Lift legs toward the ceiling, then bring them down until they nearly touch the floor.
Do 20 reps on each side.
Get into kneeling position and brace your body against the ground with your elbows and forearms. Extend legs straight behind you so you're balancing on toes and forearms.
Hold this plank position for 20 to 30 seconds (work your way up to a full minute).
2
slices of toasted whole wheat bread
1 tbsp
almond butter
1 cup
fresh blueberries
2 cups
spinach
1
large hard-boiled egg, chopped
1
medium baked potato, chopped
1 cup
carrots, chopped
2 tbsp
vinaigrette salad dressing
Add chopped ingredients to spinach and toss with dressing.
1 tbsp
sunflower butter
2
medium celery stalks
1/2 cup
cooked brown rice
3 oz
grilled chicken breast, diced
1 tbsp
sliced almonds
1 tbsp
fresh cilantro, chopped
1 cup
mixed vegetables
Top chicken with almonds and cilantro. Eat with side of rice and mixed veggies.
Warm up by jogging for 2 minutes.
Interval train for 3 to 5 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.
Put your left knee and left hand on the bench.
Holding a 12-pound weight in each hand (use lighter weights if this is too heavy), extend your right arm straight down so the dumbbell is hanging below your shoulder.
Pull your arms straight back, keeping your elbow close to your side.
Do 20 reps.
Stand tall with your feet hip-width apart.
Squat down like you're sitting in a chair.
Do 20 reps.
Stand with feet hip-width apart.
Holding 5-pound dumbbells in your hands, curl the weights toward your shoulders.
Do 20 reps.
Jump rope for 7 minutes.
Step forward with one leg and lean your body forward slightly, keeping your head in a straight line with your hips and keeping your eyes on the ground.
Start with a 5-pound weight in each hand, with palms facing your body.
Lift arms to shoulder height.
Lower arms until your hands are below your chest.
Do 20 reps.
Tip: Keep your arms slightly rounded by pretending that you're hugging a tree.
Start with your right foot on a bench and your left foot on the ground.
Step up onto the bench, straightening the right leg.
Tap the bench with your left foot, then immediately return left foot to ground again.
Keeping right foot on bench, continue for 20 reps.
Do 20 reps on the other side.
Stand tall with 5-pound dumbbells in each hand at your sides.
Raise your hands by your sides to shoulder height.
Lower arms back down.
Do 20 reps.
Interval train for 7 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.
Lie on your back, starting with both feet off the ground.
Hold your elbows behind your head, then contract your body into a ball until your elbows touch your knees.
Do 20 crunches.
Lie on your back.
Alternate touching you elbows to your opposite knee (i.e., right elbow toward left knee, and vice versa) as you come up for a crunch.
Do 20 crunches.
Lie flat on your back and put your hands under your butt.
Lift legs toward the ceiling, then bring them down until they nearly touch the floor.
Do 20 reps on each side.
Get into kneeling position and brace your body against the ground with your elbows and forearms.
Extend legs straight behind you so you are balancing on toes and forearms.
Hold this plank position for 20 to 30 seconds (work your way up to a full minute).