Week 4 Workout Schedule, Fitness/Nutrition Tips & Motivation!
We’re now at the halfway point of the 6week challenge so take a moment to give yourselves a hand! What have you learned so far on this journey? Have you learned a new recipe, a new exercise or a new mental approach to healthy living?
Adopting healthy living is a journey and the most important thing is that you are learning and growing.
We want to know what you have learned so far so tweet, facebook and instagram us (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) what you have learned!
For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:
Monday
Cardio & Core
3 mile Walk, Jog, Run with 3 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.
Today we’re increasing the intensity of your walk/jog/run by extending the sprint intervals to 60seconds!
Nutrition Tip: To help you satisfy your late night cravings have a cup of calming chamomile tea with lemon.
Tuesday
Resistance & Cardio
SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!
Nutrition Tip: Hydrate, hydrate, hydrate! The same signal goes to your brain when you are dehydrated or hungry so make sure you are properly hydrated before you start snacking. Half your body weight and drink that number in ounces of water a day. Example: 150lbs drinks 75oz = 4-5small 16oz bottles of water.
Wednesday
Cardio & Core
Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)
Today is Green Vegetable Wednesday! Greens! Greens! Greens! Green vegetables are alkaline and loaded with iron, fiber, vitamin C and phytonutrients that help strengthen your immune system. They are low in calories and loaded with fiber to help you feel full & satisfied! Tweet, Instagram or Facebook us your amazing Green Vegetable or Salad Creations! Tag #SexyAbsCardioSculpt and #QLChallenge
Thursday
Total Body Resistance Interval Training
Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.
Love your body & know your body type! All body types are beautiful! Are you a mesomorph (athletic), ectomorph (long, lean), endomorph (volumptious) or a combonation! Tweet Facebook, or Instagram us your body type! Tag #SexyAbsCardioSculpt #QLChallenge
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.
It’s time to take your measurements and check your progress!
Meditation Tip: You give power to the things you choose to focus on so choose wisely. Everything and everyone does not deserve your time and attention.
Saturday
Feed Your Soul!
Do the workout that is going to make you feel GREAT!
Happiness Tip: Learn to say no to the things and the people that hurt you and surround yourself with people that lift you up and encourage you to be better.
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
