WEEK 3
October 3 - October 9
October 3 - October 9
This week is a little different. We are adding an extra challenge!! Each day you *get* to do the Additional Exercises as well as your regular workout option. Yay!!! If you are joining us after the cardio classes for the strength portion, you do not need to do these as we will be covering them there. If you require a modification for any of the exercises listed, please let us know and we'll be happy to provide an alternative. Enjoy!!
If you have an alternate fitness class or activity on any of the days below you are welcome to consider that your daily workout. However you STILL have to do the Additional Exercises! No excuses!
If you have an alternate fitness class or activity on any of the days below you are welcome to consider that your daily workout. However you STILL have to do the Additional Exercises! No excuses!
Day |
Fit for Change Class |
Alternate Workout |
Additional Exercises (not optional!) |
Monday |
DanceSTRONG |
20 Squats 5 Jump Squats 10 Lunges (each leg) 5 Jump Lunges (each leg) 20 Tricep Dips 10 Push-Ups 10 Mountain Climbers (R/L=1) 30 Second Plank 10 Russian Twists (R/L=1) 15 Reverse Crunches |
|
Tuesday |
DanceSTRONG + HIIT |
30 Squats 10 Jump Squats 15 Lunges (each leg) 10 Jump Lunges (each leg) 25 Tricep Dips 15 Push-Ups 15 Mountain Climbers (R/L=1) 45 Second Plank 20 Russian Twists (R/L=1) 20 Reverse Crunches |
|
Wednesday |
DanceSTRONG or DanceSTRONG + HIIT |
Choose One 20 Minute Cardio Sculpting Full Body Power Part 1 Full Body Power Part 2 (**both parts=1 workout) |
40 Squats 15 Jump Squats 20 Lunges (each leg) 10 Jump Lunges (each leg) 30 Tricep Dips 20 Push-Ups 20 Mountain Climbers (R/L=1) 60 Second Plank 30 Russian Twists (R/L=1) 25 Reverse Crunches |
Thursday |
N/A |
Choose 2 or 3 Cardio (12 mins) 4x3 Full Body (7 mins) Upper Body (13 mins) Quick Full Body (6 mins) Pushup/Sit-Up (5 mins) |
50 Squats 15 Jump Squats 15 Side Lunges (each leg) 10 Plie Jumps 35 Tricep Dips 25 Push-Ups 25 Mountain Climbers (R/L=1) 2 x 45 second plank/10 second rest 20 V-Sit w/ Leg Extension 15 Supermans |
Friday |
DanceSTRONG |
25 Squat Jacks 15 Jump Squats 20 Side Lunges (each leg) 15 Plie Jumps 40 Tricep Dips 30 Push-Ups 30 Mountain Climbers (R/L=1) 2 x 45 second plank/5 second rest 25 V-Sit with Leg Extension 20 Supermans |
|
Weekend (one workout day/one rest day) |
Value |
Activity of your choice or select from the following: Full Body Progression (20 mins) Calorie Crushing Cardio (20 mins) Full Body & Cardio (30 mins) |
30 Squat Jacks 15 Jump Squats 25 Side Lunges (each leg) 15 Plie Jumps 50 Tricep Dips 40 Push-Ups 40 Mountain Climbers 2x60 Second Plan w/10 second rest 30 V-Sit with Leg Extension 35 Supermans |
FOOD & NUTRITION
Week 3 - Healthy Fats are Essential
Week 3 - Healthy Fats are Essential
A common misconception is that you need to eliminate fat from your diet in order to lose weight. This is not true. Fats are actually an essential part of a healthy diet ... as long as you choose the right kind of fats. Visit this website for a list of 10 foods that naturally contain healthy fats that are easy to add to you everyday menu!
Recipe Idea
Since salmon is the on the list healthy fat foods, I thought I'd share one of my go-to quick & easy recipes. I usually buy a skin-on fillet and cook it on a sheet of foil for easy clean up.
1 Salmon Fillet (approx 1 lb)
Garlic powder (to taste)
Lemon pepper (to taste)
1/3 cup low-sodium soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup olive oil
Recipe Idea
Since salmon is the on the list healthy fat foods, I thought I'd share one of my go-to quick & easy recipes. I usually buy a skin-on fillet and cook it on a sheet of foil for easy clean up.
1 Salmon Fillet (approx 1 lb)
Garlic powder (to taste)
Lemon pepper (to taste)
1/3 cup low-sodium soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup olive oil
- Season fillet with garlic powder and lemon pepper
- Mix together all other ingredients and pour over salmon, turning to coat
- Refrigerate for at least 2 hours
- Heat grill to medium or oven to 350.
- Cook for 10-12 minutes or until fish easily flakes with a fork.
GOAL SETTING
Week 2
Week 2
Michelle says ... Please bring a paper and pen with you to your next class - your goal this week requires some work!