1-Week Challenge Sign Up

Hi

Thanks for joining my 1-Week Challenge.

You now have access to your FREE workouts and meal plan.

WE START ON MONDAY 25TH NOVEMBER 2013.

PLEASE READ ALL INSTRUCTIONS BEFORE COMMENCING.

I will also be sending you daily reminders by email to keep you on track.

Here are the links and instructions. Please make sure you warm up before attempting any of these workouts and cool down and stretch afterwards.

Click this link to see my Warm Up Routine
Click this link to see my Stretches
Click this link to see my Meal Planner

Start off with the Warm Up Routine, followed by the Workout from the relevant day, followed by the Stretches.

Look at the foods you can eat in the Meal Planner and make sure you’re well prepared. You will be avoiding sugar, wheat, gluten, cow’s milk, caffeine and alcohol for 7 days. Buy the foods in advance, otherwise this won’t work properly. There are plenty of ideas for meals and snacks.

BEFORE YOU START, please weigh yourself, take your waist and hip measurements and notice how you feel right now.

WHEN YOU FINISH, repeat the above and email me at pauledgar@bodyandmindfitnesscompany.co.uk to tell me how you got on. That would be your gift to me and would really help me out.

Day 1 (Mon 25th Nov):

The Happy Heart Workout 1 Beginners
The Happy Heart Workout 1 Intermediate

The Happy Heart Workout 1 Advanced

  • Choose the video link above appropriate for your current fitness level. Take a look at all 3 videos if you’re not sure of the intensity.
  • You perform the 3 exercises on the video for 20 seconds each, which equals 1 minute. Then rest for 30 seconds. That is 1 Round.
  • Repeat the above Round a further 7 times.
  • Your total workout time = 12 minutes.
  • Refer to Day 1 on the Meal Planner.

Day 2 (Tue 26th Nov):

The Fab Body Stair Workout

  • You perform each of the 12 exercises on the above video as follows:
    • Beginners: 30 seconds work; 30 seconds rest;
    • Intermediate: 40 seconds work; 20 seconds rest;
    • Advanced: 50 seconds work; 10 seconds rest.
  • Your total workout time = 12 minutes.
  • Refer to Day 2 on the Meal Planner.

Day 3 (Wed 27th Nov):

The Tighter Tummy Workout 1 Beginners
The Tighter Tummy Workout 1 Intermediate
The Tighter Tummy Workout 1 Advanced

  • Choose the video link above appropriate for your current fitness level. Take a look at all 3 videos if you’re not sure of the intensity.
  • You perform the 3 exercises on the video for 30 seconds each, which equals 1 1/2  minutes. Then rest for 30 seconds. That is 1 Round.
  • Repeat the above Round a further 5 times.
  • Your total workout time = 12 minutes.
  • Refer to Day 3 on the Meal Planner.

Day 4 (Thu 28th Nov):

The Groovy Playground Workout

  • You perform each of the 12 exercises on the above video as follows:
    • Beginners: 30 seconds work; 30 seconds rest;
    • Intermediate: 40 seconds work; 20 seconds rest;
    • Advanced: 50 seconds work; 10 seconds rest.
  • Your total workout time = 12 minutes.
  • Refer to Day 4 on the Meal Planner.

Day 5 (Fri 29th Nov):

The Sprint to Look Great Workout 10-50

  • You perform the exercise on the above video as follows:
    • Beginners: 10 second fast walk; 50 seconds rest;
    • Intermediate: 10 seconds jog/run; 50 seconds rest;
    • Advanced: 10 seconds sprint; 50 seconds rest.
    • That is 1 Round.
  • Repeat the above Round a further 11 times.
  • Your total workout time = 12 minutes.
  • Refer to Day 5 on the Meal Planner.

Day 6 (Sat 30th Nov):

The 1 Minute Arms & Chest Workout

  • Choose the video link above appropriate for your current fitness level. Take a look at all 3 videos if you’re not sure of the intensity.
  • You perform the 3 exercises on the video for 20 seconds each, which equals 1 minute. Then rest for 30 seconds. That is 1 Round.
  • Repeat the above Round a further 7 times.
  • Your total workout time = 12 minutes.
  • Refer to Day 6 on the Meal Planner.

Day 7 (Sun 1st Dec):

Rest day.

  • Recover from your first 6 days and notice how you feel.
  • Refer to Day 7 on the Meal Planner.
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