MA30DAYSummer2016MeatWeek4(1).pdf

WEEK 4

@MASSYFIT

@MASSY.ARIAS

@MANKOFIT

© 2016 Copyright Massy Arias

@MANKO.FIT

WEEK 4

TABLE OF CONTENTS

Table of Contents

1

Healthy Food Swap List Grocery / Supplement List

2 3

Week 4 Ritual & Recipes

4-7

Healthy Clean Cheats

8

Meal Scheduling Week 4 • Daily Food Diary AM Schedule

9 10

Week 4 • Daily Food Diary PM Schedule

11

Dynamic Warm Up Lower Body Dynamic Warm Up Upper Body

12 13

Day 22 | Lower Body

14

Day 23 | Yoga

15

Day 24 | Abs & Core

16

Day 25 | Yoga

17

Day 26 | Lower Body

18

Day 27 | Core & Cardio Day 28 | Foam Roll & Stretch

19 20

© 2016 Copyright Massy Arias

1

Foods Allowed If you do not like a particular food, swap with these options. But follow the portions and serving size.

Fruits - Strawberries - Blueberries - Raspberries - Pineapple - Mango - Plum - Melon - Watermelon - Apples (Green or Fuji) - Grapefruit Vegetables - Broccoli - Zucchini - Brussel Sprouts - Cauliflower - Asparagus - Mushrooms - Green Beans - Sweet Peas - Leafy Greens Condiments Use by the Portion Size - All Kinds of Mustards - Hot Sauce - Balsamic Vinegar - Apple Cider Vinegar - Low Sodium BBQ Sauce

Healthy Carbs - Sweet Potato - Cous Cous - Quinoa - Sprouted Bread - Oatmeal - Butternut Squash - Brown Rice - Rice Cakes Proteins - Wild Caught Salmon or any White Fish - Canned Skipjack Tuna - (limit to 3 times per week) - All Natural Chicken Breast - All Natural Lean Turkey - Low Sodium Turkey Ham - Grass-Fed All Natural Bison - Ground Beef (90% Breakdown) - Plant-Based Protein - Tofu - Seitan - Tempeh - Eggs Dairy & Healthy Fats (Follow Portion Size) - Greek Yogurt (Soy Dairy Free Greek Yogurt) - Almond / Peanut / Cashew Butter - Avocado - Hummus - Unsweetened Almond / Coconut Milk

© 2016 Copyright Massy Arias

2

Grocery & Supplement List Make Sure to Review Meal & Nutrition Plan First as well as the Serving Sizes

fruits Grapefruit Lemons

Vegetables Corn


Avocado

Garlic

Onion

Green & Red Bell Peppers

Ginger

Spinach

Fresh Cilantro

Fresh Parsley

Carrots (Sliced & Baby)

Scallions Cherry Tomatoes

Lime

(Frozen)

Kale

Tomatoes

Chickpeas

Celery

Cucumber

Black Beans

Healthy Carbs & Fats Almond / Cashew / Peanut Butter

Rice Cakes

Sprouted Multigrain Bread Or Tortilla

(Frozen Or Canned)

Head Of Butter, Bib, Or Boston Lettuce

protein & Dairy

seasonings

(Liquid Or Whole)

99% Fat Free Ground Turkey

Garlic Powder

Ground Chicken Breast

Fat Free Greek Yogurt

Sea Salt

Unsweetened Almond Milk

Parmesan Cheese

Cinnamon

Garlic Cloves

Black Pepper

Minced Garlic

Smoked Paprika

Cayenne Pepper

Egg Whites

No Salt All Purpose Seasoning All Dry Spices Are Acceptable For Flavoring Meals

Supplements Condiments Plant Based Supplements At WWW.GETTRUSUPPS.COM Olive Oil

Olive Oil Spray

Dijon Mustard

Low Sodium Bbq Sauce

Honey Mustard

Balsamic Vinegar

Unfiltered Apple Cider Vinegar

Plant-Based Protein - Multivitamin Black Coffee (Optional)

© 2016 Copyright Massy Arias

3

RECIPES MA30DAY MORNING / CRAVING RITUAL Option 1 Why do we use apple cider? Reduces bloating & water weight because ACV balances your pH levels and thus your glucose and Insulin levels. Apple cider vinegar is a great suppressant of cravings of fatty foods and unhealthy carbohydrates. The apple cider has to be raw and unfiltered. The “ With The ‘Mother’ Bragg brand you’ll notice a cloudy dark substance floating around. • Balances pH levels • Helps Lowers cholesterol • Cleanses your system leaving your skin glowing & clear • Gives you more energy

The apple cider has to be raw, unfiltered, and with the mother (you’ll notice a cloudy dark substance floating around). WHEN TO: You can drink in the morning upon waking before eating breakfast. You can drink immediately when you feel cravings for processed foods, unhealthy carbs, and fatty foods.

Recipe: 12oz lukewarm water 2tbs unfiltered apple cider vinegar Trick: To make it easier on your taste buds you can add the juice of half lemon. After drinking, rinse your mouth with water to get rid of the acid on your mouth.

© 2016 Copyright Massy Arias

4

RECIPES MA30DAY MORNING / CRAVING RITUAL Option 2 Lemon, ginger, water: this is another useful tool and if you’re not a fan of the apple cider, this another great option. Ginger is a powerful ingredient that helps stabilize blood sugar levels that induce the cravings of fatty foods and unhealthy carbohydrates. Ginger also boosts fat absorption and prevents it from accumulating in the body. Ginger also boosts fat absorption and prevents fat accumulation in the body. It will also help with pains and aches from DOMS, purify our body from unwanted toxins (especially in our colons), improve our digestion (bloating), serve as a natural diuretic, and help you tremendously with your skin.

Recipe: • 1 And A Half Inch Piece Of Ginger • Half Lemon How to: In a small pot or teapot heat 2 cups of water until it starts boiling. Peel your ginger and grate it into a paste or you can just cut into small pieces. I prefer to grate it specially if I’m adding it to my water gallon. slice your lemon in half Turn off boiling water, add the ginger, squeeze your lemon into the water and drop the lemon to let it simmer for 10 mins pour into a mug and enjoy Trick: you can let it cool down and add it to your gallon of water to drink throughout the day. When to: You can use this tea upon waking before eating breakfast like the apple cider vinegar water. You can also drink this tea at night or anytime you like. I suggest you buy the natural ingredients and not buy tea bags. Note: Adding 1-2 cinnamon sticks (0.5-2 teaspoons a day) to this tea is also beneficial as cinnamon is loaded with antioxidants. It improves sensitivity to the hormone insulin that regulates metabolism and energy use. By regulating and lowering your sugar levels naturally, it helps you control your appetite. It also helps speed up your metabolism and helps to burn belly fat.

© 2016 Copyright Massy Arias

5

RECIPES

Southwest BBQ Chicken Salad • • • • •

2 Lbs Chicken Breast (2 Lbs Yields 8 4Oz Servings) Onion Powder To Taste ( 1Tbs) 4 Cloves Minced Garlic Juice Of 1 Lime 1 Tbs Dried Parsley

• •

• • •

No Salt All Purpose Seasoning Of Your Choice Bbq Sauce (Only To Be Used Per Tablespoon After Chicken Is Cooked) Spinach Mixed Greens Red Bell Peppers

• • • • •

Tomatoes Black Beans (Drained & Rinsed) Red Onions Corn Cilantro

Preparation 1. Clean, rinse, and butterfly your chicken breast. Cut length wise, then slice into 1 inch cubes. 2. In a separate bowl add the lime juice, minced garlic, onion powder, dried parsley, and your favorite no salt all purpose seasoning. 3. Let it marinate for 15 mins ( I like to poke the breasts with a fork so it can absorb more flavor). 4. You can add any spices you prefer (including cayenne pepper, lime, black pepper, Italian seasoning, turmeric or any spices of your choice!) 5. Cook breasts using no calorie oil spray until cooked thoroughly. 6. Add BBQ Sauce after chicken is cooked. Use only 1 tbsp per meal. 7. The salad portion of the recipe can be made as big as you want in terms of vegetables! (Follow the portions for the black beans, corn, and chicken) 8. For the frozen corn and black beans, you can simply thaw and add garlic powder and lemon. If buying canned, drain and rinse thoroughly.

Dressing Option •

Balsamic Vinegar

•

Honey Mustard Or Dijon Mustard

Preparation • 2 - 3 tbs Balsamic Vinegar + 1 tbs Honey or Dijon Mustard. • You may use lime or apple cider vinegar to substitute balsamic vinegar.

© 2016 Copyright Massy Arias

7

RECIPES

Egg Muffins • •

•

1 32Oz Liquid Egg Whites Equivalent To 1 Carton Of Eggs 10 Egg Whites & 2 Whole Eggs 2 Cups Baby Spinach –

• • • • •

4 Tbs Parmesan Cheese 
 (Yum Yum) 1 Red Pepper 1 Green Pepper 1 Medium Yellow Onion 1 Cup Mushrooms (Optional)

• • • •

2 Cloves Garlic, Minced 3-4 Tbs Chopped Parsley Black Pepper And A Dash Of Salt To Taste. Hot Sauce Optional For Drizzling On Top!

Preparation 1. - Preheat oven to 375 degrees 2. Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach! I like to chop all the veggies very small so that when I bite everything blends together and I just don’t like big chunks on these period. 3. Add egg whites , minced garlic, the salt, the pepper, the parmesan cheese, and wisk everything together. 4. Pour the egg/veggie mixture evenly into the muffin pan. You'll have enough for all 8-9 muffin slots! 5. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean. 6. You can store these up to 4 days.

Turkey Roll Ups For The Turkey Mixture • 1 Teaspoon Pepper • 2 Garlic Cloves, Minced • 1 Pound Ground Turkey • (I Buy 99% Fat Free From Trader Joes) • ¼ Cup Of Low Sodium Soy Sauce

• • • • • • • •

(Or Braggs Liquid Aminos) 1 Tablespoon Olive Oil 1 Yellow Onion, Chopped 1 Red Pepper Chopped 3 Tbs Chopped Cilantro 2" Long Piece Of Ginger Peeled & Shredded 1 Teaspoon Salt

• • • •

For The Toppings Head Butter, Bibb Or Boston Lettuce Scallions, Sliced 1 Cup Shredded Carrots 1 Tbs Dijon Mustard

Preparation 1. In a medium size skillet, heat the olive oil over medium high heat. Add in the onions, garlic, red pepper, salt and pepper, cooking until the onion starts to turn translucent, about 5 minutes. Add in the ginger and cook for 1 more minute. 2. Add turkey to the skillet with the onions, garlic, ginger, red bell pepper, salt and pepper and break it up as it cooks, about 10 minutes. Add in the soy sauce, turn the heat up to high until all of the soy sauce is absorbed. Remove from heat and allow cooling for 5 minutes then adding the cilantro. 3. Assemble the turkey roll ups using 4oz of ground turkey per roll up with toppings.

© 2016 Copyright Massy Arias

7

RECIPES

Homemade Hummus Recipe (Optional) •

• •

1⁄4 Cup Plain 0% Greek Yogurt Yogurt ( Traditionally Tahini Sauce Is Used But This Is A Low Calorie Alternative. The Juice Of 1 Whole Lemon. 1 Teaspoon Olive Oil

• • • •

1⁄4 Teaspoon Salt 1⁄4 Teaspoon Paprika Or Red Pepper Chili Flakes 1⁄8 Teaspoon Pepper 1 (15Ounce) Can Chickpeas, Drained And Rinsed

•

2 Tablespoons Fresh Parsley, Chopped

Preparation 1. Mix everything in a food processor and KABOOM 🔥 that easy 🙈😅 This is a very healthy snack and an easy way to eat your vegetables. 2. Total cook time: 10 mins

How to Make Your Shake •

•

1 Scoop Of Tru Plant Based Protein GETTRUSUPPS.COM
 (You Can Use Any Brand You Prefer) 1 Cup Of Unsweetened Almond Milk

• • •

1 Tsp Of Cinnamon 1/2 Cup Ice Add A Little More Water To Get Your Desired Consistency.

Preparation 1. If the recipe calls for fruit, you can add in frozen fruit to chill the protein shake. 2. You can make your shake at night, freeze it, then take it with you. If you workout right after breakfast at the gym, your shake will be delicious and chilled. If you workout in the afternoon, your shake is blended and chilled while you can store it at your workplace fridge.

© 2016 Copyright Massy Arias

7

CLEAN CHEATS For this program we are including a few options of healthy cheats you can enjoy once a week. These cheats can be included right after a workout, especially on leg days. Your cheat meal has to be within 500-700 calories and I advice you to always follow this cheat meal with lots of hydration. Try to have your cheat meal right after one of our workouts. Immediately after the cheat meal, continue your regular meal schedule. You can always drop the carbs of your following meal or the fruit if you’re a sweet treat like the Froyo with Fruit or the Acai Bowl.

Healthy Grilled Chicken Or Turkey Burger: Ask for a whole wheat, gluten free, or whole grain bun, ask for your sauces on the side so that you can control how much goes into them. I advice you to skip the fries if you are doing fat loss, but you can always do a small serving of sweet potato fries.

Special Sushi / Sashimi Roll: Pick one or two rolls that are hearty and packed with clean fish. This is a rainbow roll and instead of the California filling, I asked to be switched to spicy tuna rolled in brown rice and on top there is clean sashimi and avocado. When choosing a roll stay away from fried rolls and ask for your sauces to be on the side so you can control how much goes into it.

Small Froyo With Fruit

Açaí Bowl With Fruit (Limit to 3 Pieces of Fruit as Toppers)

© 2016 Copyright Massy Arias

8

MEAL SCHEDULING Lower Body Day Meal

Breakfast

Post Workout

AM Snack

Lunch

PM Snack

Dinner

AM

No Change

No Change

No Change

No Change

No Change

No Change

PM

No Change

No Change

No Change

No Change

No Change

No Change

Upper Body / Abs & Core Day Meal

Breakfast

Post Workout

AM Snack

Lunch

PM Snack

Dinner

AM

No Change

No Change

No Change

No Change

No Change

No Change

PM

No Change

No Change

No Change

No Change

No Change

No Change

Rest Days / Foam Rolling / Stretching Day Meal

AM

PM

Breakfast

No Change

No Change

Post Workout

No Change

No Change

AM Snack

Lunch

PM Snack

Dinner

No Change

No Corn or Black Beans

No Change

No Change

No Change

No Corn or Black Beans

No Change

No Change

© 2016 Copyright Massy Arias

9

WEEK 4 • DAILY FOOD DIARY FOR THOSE WHO FOLLOW AM SCHEDULE Breakfast Pre Workout

Post Workout

AM Snack

Egg Muffin • 2 Egg Muffins (See Recipe) • 1 Slice Sprouted Whole Grain Bread Or 1 Sprouted Tortilla • 1/2 Grapefruit

Protein Shake (WWW.GETTRUSUPPS.COM) • 1 Scoop Plant Based Protein • Add Ice & Cinnamon • 1 Cup Unsweetened Almond Milk

• 1 Brown Rice Cake • 1 Tbs Almond / Cashew / Peanut Butter • 1/2 Grapefruit

Bbq Chicken Salad Lunch

PM Snack

• • • •

4 Oz Bbq Chicken 1/4 Cup Corn 1/4 Cup Black Beans Add As Much Mixed Greens, Spinach, Cucumbers, Tomatoes, Red Onions, And Cilantro

• 2 Tbs Hummus
 (Original Roasted Pepper, Or Eggplant Flavor) Or See Recipe • 1/2 Cup Celery • 1/2 Cup Cherry Tomatoes • 1/2 Cup Baby Carrots Turkey Roll Ups

Dinner

• (See Recipe) • You May Assemble 3 Roll Ups • May Add Bell Peppers If Desired © 2016 Copyright Massy Arias

10

WEEK 4 • DAILY FOOD DIARY FOR THOSE WHO FOLLOW PM SCHEDULE Egg Muffin Breakfast

AM Snack

• 2 Egg Muffins (See Recipe) • 1 Slice Sprouted Whole Grain Bread Or 1 Sprouted Tortilla • 1/2 Grapefruit • 2 Tbs Hummus
 (Original Roasted Pepper, Or Eggplant Flavor) Or See Recipe • 1/2 Cup Celery • 1/2 Cup Cherry Tomatoes • 1/2 Cup Baby Carrots Bbq Chicken Salad

Lunch

PM Snack

Post Workout

• • • •

4 Oz Bbq Chicken 1/4 Cup Corn 1/4 Cup Black Beans Add As Much Mixed Greens, Spinach, Cucumbers, Tomatoes, Red Onions, And Cilantro

• 1 Brown Rice Cake • 1 Tbs Almond / Cashew / Peanut Butter • 1/2 Grapefruit Protein Shake (WWW.GETTRUSUPPS.COM) • 1 Scoop Plant Based Protein • Add Ice & Cinnamon • 1 Cup Unsweetened Almond Milk Turkey Roll Ups

Dinner

PM Snack Tip

• (See Recipe) • You May Assemble 3 Roll Ups • May Add Bell Peppers If Desired If You Are Feeling Hungry Between Lunch And Your Workout. Add Two Rice Cakes With 2 Tbs Peanut Or Almond Butter As A Pre Workout. © 2016 Copyright Massy Arias

11

WEEK 4 DYNAMIC WARMUP FOR LOWER BODY DAY

Repeat 2 Times - 30 Seconds Each Move Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope 10 MIns (2 MIns Slower / 1 Min Faster) 1

Butt Kickers

2

Frankensteins

3

Hamstring Scoops

4

Quad Pulls

5

Knee Pulls

6

Spiderman Stretch with Rotation

7

Glute Bridges (Double Leg)

8

Glute Bridges (Single Leg)

DYNAMIC WARMUP FOR LOWER BODY DAY

© 2016 Copyright Massy Arias

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WEEK 4 DYNAMIC WARMUP FOR UPPER BODY DAY

Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope Repeat 2 Times - 30 Seconds 10 MIns (2 MIns Slower / 1 MinEach Faster)Move

1

Towel Flossing

2

Arm Circles

3

Wrist Rotations

4

Squat into Rotation

DYNAMIC WARMUP FOR UPPER BODY DAY

© 2016 Copyright Massy Arias

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WEEK 4 DAY 22 LOWER BODY Dynamic Warm Up - Lower Body Day Each circuit is divided into 4 exercises. You must complete all exercises back to back before taking a full rest. You'll be repeating each circuit 3 times before moving on to the next circuit. Pick a resistance weight that challenges you within the given repetitions. The last few reps of your strength exercises should be extremely challenging to complete.

1st Circuit

Goblet Squat 15 Reps

Football Squats 30 Sec

Stiff Leg Deadlift 15 Reps

Football Squats 90 Second 30 Sec Rest

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Lunges with Shoulder Press 15 Reps

Chair Jumps 30 Sec

Lateral Lunges with Bicep Curls 15 Reps

Squat with Transverse Punch (No Weight) 30 Sec

90 Second Rest

Alternating High-Knees 30 Sec

90 Second Rest

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Alternating Step-Ups with Bicep Curl 15 Reps

Football Squats 30 Sec

Bulgarian Squat (No Weight) 30 Sec

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 22 LOWER BODY

© 2016 Copyright Massy Arias

14

WEEK 4 DAY 23 YOGA

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind And Body. I Believe Mental Health Should Be Focused On Just As Much As Physical Health. Yoga Exercises Are A Way To Increase Flexibility And Strength As Well As Center Your Mental Harmony And Increase Self Awareness. It Is The Perfect Way To Unwind After A Stressful Day Or Intense Workout. Since The Practice Focuses On Slow, Fluid Movements, It Teaches You Patience To Continue With Your Flow As Well As The Patience To Complete Some Of The Poses Because Some May Take Longer Than Others To Master. It’s Not A Destination, It Is A Journey To Self Discovery And Health. 20 Minutes Of Cardio Is Optional! You Can Choose Running, Jogging, If You’re At Home. If You’re At A Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or Stationary Bike. Choose A Medium To Moderate Intensity.

DAY 23 YOGA

© 2016 Copyright Massy Arias

15

WEEK 4 DAY 24 ABS & CORE Dynamic Warm Up - Upper Body Day Each circuit is divided into 4 exercises. You must complete all exercises back to back before taking a full rest. You'll be repeating each circuit 3 times before moving on to the next circuit. Pick a resistance weight that challenges you within the given repetitions. The last few reps of your strength exercises should be extremely challenging to complete.

Inchworm 10 Reps

1st Circuit

Running Man 30 Sec

Quadruple Weighted Jumping Jacks 10 Reps

Running Man 30 Sec

90 Second Rest

Mountain Climbers 30 Sec

90 Second Rest

Repeat 3 Times Before Performing Circuit 2 Push Up 10 Reps

2nd Circuit

Mountain Climbers 30 Sec

Bent Over Row into Tricep Kickback 15 Reps

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Renegade Row 10 Reps Per Arm

Alternating Knee Raises 30 Sec

Bench Dips 15 Reps

Alternating Knee 90 Second Raises Rest 30 Sec

Repeat 3 Times Before Moving On To Cardio & Stretching

Cardio: 20 Minutes Of Cardio Will Be Optional. You Can Choose Running, Jogging, If You’re At Home. If You’re At A Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or Stationary Bike. Choose A Medium To Moderate Intensity. Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 24 ABS & CORE

© 2016 Copyright Massy Arias

16

WEEK 4 DAY 25 YOGA

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind And Body. I Believe Mental Health Should Be Focused On Just As Much As Physical Health. Yoga Exercises Are A Way To Increase Flexibility And Strength As Well As Center Your Mental Harmony And Increase Self Awareness. It Is The Perfect Way To Unwind After A Stressful Day Or Intense Workout. Since The Practice Focuses On Slow, Fluid Movements, It Teaches You Patience To Continue With Your Flow As Well As The Patience To Complete Some Of The Poses Because Some May Take Longer Than Others To Master. It’s Not A Destination, It Is A Journey To Self Discovery And Health. 20 Minutes Of Cardio Is Optional! You Can Choose Running, Jogging, If You’re At Home. If You’re At A Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or Stationary Bike. Choose A Medium To Moderate Intensity.

DAY 25 YOGA

© 2016 Copyright Massy Arias

17

WEEK 4 DAY 26 LOWER BODY Dynamic Warm Up - Lower Body Day Each circuit is divided into 4 exercises. You must complete all exercises back to back before taking a full rest. You'll be repeating each circuit 3 times before moving on to the next circuit. Pick a resistance weight that challenges you within the given repetitions. The last few reps of your strength exercises should be extremely challenging to complete.

Deadlift 15 Reps

1st Circuit

Continuous Side to Continuous Side Stiff Leg Deadlift Side Lateral to Side Lateral 90 Second with Upright Row Lunges Lunges Rest 15 Reps 30 Sec 30 Sec

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Stiff Leg Deadlift into Lateral Raise 15 Reps

Inside Heel Touches 30 Sec

Glute Bridges 15 Reps

Squat With Transverse Punch 20 Sec

90 Second Rest

Squat with Transverse Punch 20 Sec

90 Second Rest

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Stiff Leg Deadlift into Shoulder Press 15 Reps

Inside Heel Touches 30 Sec

Hip Thrust 15 Reps

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 26 LOWER BODY

© 2016 Copyright Massy Arias

18

WEEK 4 DAY 27 CORE & CARDIO Dynamic Warm Up - Lower & Upper Each circuit is divided into 4 exercises. You must complete all exercises back to back before taking a full rest. You'll be repeating each circuit 3 times before moving on to the next circuit. Pick a resistance weight that challenges you within the given repetitions. The last few reps of your strength exercises should be extremely challenging to complete.

1st Circuit

Pike Plank 15 Reps

Jumping Jacks 60 Sec If At Gym 60 Sec Elliptical

Mountain Climbers 20 Reps

Alternating High Knees 90 Second 60 Sec

Rest If At Gym 60 Sec Elliptical

Repeat 3 Times Before Performing Circuit 2

2nd Circuit

Rotation Plank 15 Reps

Running Man 60 Sec If At Gym 60 Sec Elliptical

Alternating High Knees 90 Second Spiderman Plank 60 Sec 20 Reps Rest If At Gym 60 Sec Elliptical

Repeat 3 Times Before Performing Circuit 3

3rd Circuit

Reverse Crunch 20 Reps

Fake Jump Rope 60 Sec If At Gym 60 Sec Elliptical

Clap Crunch 20 Reps

Running Man 60 Sec If At Gym 60 Sec Elliptical

90 Second Rest

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 27 CORE & CARDIO

© 2016 Copyright Massy Arias

19

WEEK 4 DAY 28 FOAM ROLL & STRETCH

2 Hours Foam Rolling Entire Body.

Foam rolling is very similar to getting a deep tissue massage. It assists with the mobility of the fascia, which is is a fibrous layer of connective tissue that surrounds the muscles in our bodies. Without proper mobility in the fascia the fibers can become attached to the nerves causing you serious pain. Foam rolling helps relieve tightness in the muscles so when you stretch you are actually increasing your range of motion which makes your workout more beneficial. Cardio: 30 Minutes Of Cardio Is Optional! You can choose running, jogging, if you’re at home. If you’re at a gym setup, You can use the elliptical, treadmill, spin bike, or stationary bike. Choose a medium to moderate intensity.

DAY 28 FOAM ROLL & STRETCH

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