Hey everyone! Happy Monday to ya’ll Can I just say that you’re all AMAZING? I got a weird comment (and by weird I mean super rude and kinda hit home because this lifestyle is not easy) and in return I received a quite a few sweet comments that mean more to me than you’ll ever know. I couldn’t even read a couple of them out loud to the pilot because the waterworks started. It was also very cool to hear from some other military wives out there. It take a lot to put up with deployments, constantly moving and the unknown, and I always love to hear from girls who are in the exact same situation. Being a military wife is definitely a challenge, but I wouldn’t trade it for anything.
Thank you to all of you from the bottom of my heart for brightening my day and for making the things I do all the more worthwhile. Thank you x 1000000000000
That being said, it’s time for Week 6 of the Summer Shape Up!
This week’s workout is a medley of the exercises we’ve done so far. Next week, you’ll have an all-new work out and we’ll also switch up the order of muscle groups to shake things up even more.
Day 1: Cardio
Try one of these or take an aerobics class
2. Day 2- Weights and cardio; Shoulders,Chest and Triceps
-Cardio warm up, 5 minutes
-Diamond push ups (as many as you can)
-Shoulder “flys”—holding a light weight (like a 2.5 lb flat weight in each hand, bring your arms out and up to shoulder height so your body looks like the letter “T”. Flap your arms up and down (small movements and fast) for a total of 1 minute. Repeat 3 times.
-Cardio blast- hop on the treadmill or elliptical and sprint for 1 minute (RPE 9), followed by 1 minute of recovery for a total of 5 minutes
-Cardio- 20 to 30 minutes
Day 3: Cardio 30 minutes
Elliptical program or take a class of your choice
Day 4: Legs and Abs
Cardio- 5 minutes of choice to warm up
Double Leg Lift
Calf raise with stability ball
Burpees (As many as you can for 1 minute)
Side lunge and lift
Booty blaster (can do with resistance bands; if you don’t have them, just kick straight out for 10 reps and then pulse leg up towards the ceiling for 10 reps and do 3 sets like that)
Lunge jumps (as many as you can for 1 minute)
Stability ball pass
Cardio of choice 20 minutes
Day 5: Cardio
1) Run- steady state (level 6-7)
|5:00-7:00 Slow your pace (not too much)||7||10|
|7:00-8:00 SPRINT (as fast as you can go with the heavy resistance)||7||10|
|9:00-10:00 SPRINT (as fast as you can)||5||7|
|10:00-12:00 (slow your pace)||8||11|
|12:00-15:00 (increase speed)||5||7|
|*repeat minutes 5-15 1 more time|
|25:00-27:00 (slower speed)||7||10|
|27:00-30:00 (faster speed, bringing heart rate back down||5||5|
3) Use the Stairmaster hill program, level 6
Day 6: Back and biceps
Cardio- 5 minutes to warm up
Bent over dumbbell fly
Cardio of choice- 5 minutes
Swimming (1 minute)
Dumbbell hammer curls
Cardio of choice- 5 minutes
Crunches on stability ball
Cardio- jog or walk for 15-20 minutes
Stretch- 5 minutes
Day 7: Active recovery activity of choice. Easy yoga, walking, gardening, etc.
You’re halfway through the challenge so far!! I really hope you’re thrilled with the results—stick with it!
Here are some of yesterday’s eats:
A juice for snack (carrots, cucumber, apple)
Lunch was an AWESOME mini salad beast with mixed greens, kalamata, bell pepper, avocado, grape tomatoes, flax oil, lemon juice, sea salt and pepper.
And a Lara:
I went and got groceries while the pilot went into work, did a sweaty half hour on the elliptical in the gym with no AC and some ab work, then had an impromptu Indian dinner with Megan and her pilot at Passage 2 India.
It was a vino kinda day. (Wait, isn’t that everyday?)
And as much as I debated getting something different, I got the usual: Baighan Bhartha
And dippers! I love when they put the chickpea one in there:
It was a beautiful and delicious meal, as usual I could never get sick of Indian food. Ever.
We came back to the casa and watched Next Food Network Star (anyone else obsessed?!?) and called it a night!
I’m off to walk the puppers, have a phone interview I’m WAY stoked about (SELF mag! The same interview Jenna and Caitlin did about healthy eating during the holidays), and then work for a little while. I’ll see ya tonight after Zumba!
Something to do: Check out my guest post over at Oh She Glows!