Week 3 Workout Schedule, Fitness/Nutrition Tips & Motivation!
Allow yourself to enjoy the journey! If you complete 2-3 workouts a week and learn 1-2 nutrition tips to add to your weekly regimen then you are doing a great job!
When it comes to healthy living you never stop learning! Every day, every meal & every workout is an opportunity to learn something new to help your body function at it’s best!
For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow), Instagram, Facebook and our websites:
Monday
Cardio & Core
3 mile Walk, Jog, Run with 5 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.
Today we’re increasing the intensity of your walk/jog/run with 5 sets of 30second sprints!
Nutrition Tip: Fiber helps slow down the absorption of sugar to help you maximize your fat burning & it helps you feel full & satisfied. Daily Fiber intake: Age 50 & younger 25grams women & 38grams men. Age 51 & older 21grams women & men 30grams.
Tuesday
Resistance & Cardio
SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!
Change occurs outside of your comfort zone. If your workout doesn’t feel challenging then don’t expect it to change your body. Exercise of the day! Ballerina Twist/Sumo Squat with a Twist! Try it!
Wednesday
Cardio & Core
Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters!(12min)
Today is Healthy Smoothie or Healthy Juice Wednesday! An easy way to load up on your fresh fruits & vegetables is to throw them in a blender or juicer and make a delicious drink loaded with nutrients! Post your healthy smoothie or juice and tag us with #SexyAbsCardioSculpt & #QLChallenge we want to see your amazing creations!
Thursday
Total Body Resistance Interval Training
Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.
Nutrition Tip: The average American consumes 3,436mg of sodium a day & 400,000 deaths a year are attributed to high blood pressure. Try to lower your sodium intake to 1500mg of sodium/day by increasing your fresh whole foods & decreasing your processed foods.
Friday
Flexibility Training
Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class.
Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.
Exercise of the day! Try Pigeon pose from yoga which helps open up the hips and decrease your risk of lower back pain.
Saturday
Feed Your Soul!
Do the workout that is going to make you feel GREAT!
Visualize yourself achieving your goals. The mind is powerful, what you think, you become.
Sunday
Rest, Relax & Recover!
Do something that helps you relax and rejuvenate for the week ahead!
It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.
Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!
Love your support team,
Jeanette Jenkins
Team Hollywood Trainer
Kelly Rowland
Team Kelly Rowland
Queen Latifah
Team Queen Latifah
