Choose an activity you enjoy (walking, swimming, biking) and spend about 20 minutes doing it today. Keep the pace light-medium and enjoy yourself.
Strength & Flexibility: Back & Biceps
Back: Choose the same exercises from last week and add 2 reps to each exercise.
Biceps: Choose the same exercises from last week and add 2 reps to each exercise.
Perform at least 2 sets (and up to 4 sets) of 14 reps for each exercise, using enough weight that you can ONLY complete 14 reps. Rest 30-60 seconds between sets.
Nutrition Focus: Cutting Calories
If you haven't figured it out yet, what we're doing in this program is cutting your calories--both by changing your diet and by adding exercise to your life. That may be obvious, but what's not always so simple is figuring out how and where to cut those calories out of your diet. It's easier than you think! There are some simple ways to reduce your calories without overhauling your entire diet. Today, take some time to see where you can cut calories painlessly.
Motivation
Did you know that exercise can help you feel more confident? Every time you finish a workout, you've met your goal. Doesn't that make you feel good? Today, I want you to do your workout assignment and then take some extra time to bask in the glow of your accomplishment. Pat yourself on the back and realize that accomplishing your goal today will help you tackle your new goals tomorrow.
Day 71 | Day 72 | Day 73 | Day 74 | Day 75 | Day 76 | Week 11 Calendar |
