12 Weeks to Weight Loss - Week 10
| Day | Cardio | Nutrition | Strength/Flexiblity |
| Day 64 | Interval Option 1: Treadmill Interval Option 2: Speed & Endurance Option 3: Choose your own interval activity by alternating high intensity and low intensity exercise for 20-30 minutes. |
Antioxidants Learn about why you need antioxidants and where to get them. |
Stretch after cooling down from your cardio. |
| Day 65 | Active Rest |
Vitamin
C Vitamin C is an antioxidant and it also helps your body resist infection and heal wounds. |
Chest
- Choose 2-3 exercises from the chart (example: chest press, pushups and
flies) Shoulders - Choose 2-3 exercises from the chart (ex.: military press, lateral raise and front raise). Triceps - Choose 1-2 exercises from the chart (ex.: dips and kickbacks). Perform 2-4 sets using enough weight that you can ONLY complete 12 reps. Rest 30-60 seconds between sets. |
| Day 66 |
Endurance Option 1: Cardio Endurance Workout 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. |
Edamame I've mentioned edamame before and I bring it up again because I've really fallen in love with these little soybeans. They're an excellent source of protein, so give them a try! |
Abs:
Choose one workout from the following: |
| Day 67 | Light
Cardio Do a little light cardio today--20 or so minutes of your favorite activity. |
Low-Fat
Sauces One way to spice up your healthy meals is with low-fat sauces that add interest and complexity to your food. k me. |
Back:
Choose 2-3 exercises from the chart Biceps: Choose 2-3 exercises from the chart. Perform 2-4 sets using enough weight that you can ONLY complete 12 reps. Rest 30-60 seconds between sets. |
| Day 68 |
Variety Option 1: Cardio on the BOSU Option 2: Boot Camp workout Option 3: Maintain a steady pace for 30-45 minutes. |
Tools
for Healthy Cooking |
Abs:
Choose one workout from the following: Dynamic Abs Abs & Back One of the Sample Ab Workouts Mat Workout |
| Day 69 | Active Rest | Eating
Out If you're like me, eating healthy at home is a little easier than doing it out in the real world. Explore some simple ways to make your meals healthier when you dine out.
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Legs:
Choose one of the following lower body workouts: Lower Body Blast Hips, Butt & Thighs Quick Fix Lower Body Perform 2-4 sets using enough weight that you can ONLY complete 12 reps. Rest 30-60 seconds between sets. |
