12 Weeks to Weight Loss - Week 11
| Day | Cardio | Nutrition | Strength/Flexiblity |
| Day 71 | Interval Option 1: Treadmill Interval Option 2: Speed & Endurance Option 3: Choose an activity & alternating high intensity and low intensity exercise for 20-30 minutes. |
Portion Distortion Learn more about portion control and how to recognize when you're eating a little too much. |
Stretch after cooling down from your cardio. |
| Day 72 | Active Rest |
Cravings Click on the link above for some in-depth tips and information on conquering your cravings. |
Chest
- Do the same 2-3 exercises you did last week. Shoulders - Do the same 2-3 exercises you did last week. Triceps - Do the same 2-3 exercises you did last week. Challenge: Add 2 reps to each exercise. |
| Day 73 |
Endurance Option 1: Choose one of the workouts on this page, OR Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Challenge: Add FOUR or more of these Pylometric Moves at the end of your workout. |
Why You Need to Eat Many of us struggle with healthy eating. Today, I want you to explore all the reasons why good nutrition is so important for your body. |
Abs:
Choose one workout from the following--a different one than last week: |
| Day 74 | Light
Cardio Do a light cardio workout today--20 or so minutes of your favorite activity. |
Cutting
Calories Learn simple ways to reduce your calories without overhauling your entire diet. |
Back:
Do the same 2-3 exercises you did last week. Biceps: Do the same 2-3 exercises you did last week. Challenge: Add 2 reps to each exercise. |
| Day 75 | Variety Option 1: Cardio on the BOSU Option 2: Boot Camp workout Option 3: Choose your own workout--maintain a steady pace for 30-45 minutes. |
Organic Foods |
Abs:
Choose one workout from the following: Dynamic Abs Abs & Back One of the Ab Workouts Mat Workout |
| Day 76 | Active Rest | COOKIES Warning: These cookies aren't low-fat, low-cal, low-anything. They're just yummy! |
Legs:
Choose the same workout you did last week. Lower Body Blast Hips, Butt & Thighs Quick Fix Lower Body Challenge: Add 2 reps to each exercise: |
