Your Two-Week Workout Plan
Workout Terminology
- A **rep** is short for repetition, which is one complete execution of an exercise.
- A **round** means you complete the entire list of exercises in a circuit one time.
Essential Workout Tips
- Breathing: Use diaphragmatic breathing. Place one hand on your chest and one on your belly. When you inhale through your nose, only your belly should rise, not your chest. When you exhale, your belly should gently fall. This activates your deep core muscles.
- Focus on Form: Move slowly and with intention. Think about which muscle you should be engaging and feel it working. Good form prevents injury and is more effective than rushing.
- Check for Coning: "Coning" is a visible ridge or dome shape that forms down the center of your abdomen during an exercise. If you see this, it indicates too much pressure on your core. Stop the exercise immediately and try a modification or a different movement.
Nourish Your Body
Proper nutrition is essential for recovery and energy. This section provides general tips and healthy snack ideas to support your fitness journey. Focus on whole foods that make you feel good and provide sustained energy for your workouts and daily activities.
General Tips
- ✓Eat Regular Meals: Aim for 3 balanced meals to keep your energy stable.
- ✓Prioritize Protein: Protein helps repair muscles. Include sources like chicken, fish, eggs, tofu, or lentils.
- ✓Complex Carbs for Fuel: Oats, brown rice, and quinoa provide long-lasting energy.
- ✓Don't Skip Meals: Skipping meals can lead to low energy and overeating later.
Healthy Snack Ideas
- ●Greek yogurt with berries
- ●Apple slices with peanut butter
- ●A handful of almonds or walnuts
- ●Hard-boiled eggs
- ●Hummus with carrot sticks or bell peppers
- ●A protein shake or smoothie
Tips for Eating Out
- ●Look for "Bowls": Many restaurants offer rice or quinoa bowls with protein and vegetables. These are often balanced and nutritious.
- ●Go for Grills: Choose grilled or baked chicken, fish, or tofu instead of fried options.
- ●Ask for Substitutions: Don't be afraid to swap fries for a side salad or steamed vegetables.
- ●Prioritize Veggies: Look for a meal that features plenty of colorful vegetables.
- ●Smart Dressings: Ask for sauces and dressings on the side so you can control the amount you use.
- ●Stay Hydrated: Drink plenty of water throughout the meal to aid digestion and help you feel full.
Track Your Progress
Visualizing your progress can be a powerful motivator. This chart shows the planned cardio minutes for each day of the program. After you complete a day's workout, click the corresponding button below to mark it as complete and see your progress updated on the chart!