Hey Dolls,
Not sure about you, but this body has some tightening & toning up to do! Summer is right around the corner, and I just can’t bear to be anything less than fit & fabulous, lol! So I came up with a killer plan that I would like to share with my dolls…
MY DIET
- Breakfast: 6 eggs, 5 asparagus stalks, and half a cup of oatmeal with a tsp of almond butter
- Lunch 1: 4 oz of ground turkey, 1 tsp of oil olive, 1/4 cup of wild rice
- Lunch 2: 6 oz of white fish, 1/2 cup brown rice, 1 big salad
- Lunch 3: 4 oz chicken, 4 oz sweet potato, 1 big salad
- Dinner: 6 oz of white fish, 4 oz of sweet potato, 1 big salad
TIPS: Try to drink a gallon of water a day and just use olive oil & lemon juice for salad dressing.
MY WORKOUTS
Cardio 5 days a week for 45 min each session, done at 5am on an empty stomach on the stairmaster or treadmill. As for lifting…
Day 1 – Legs
1. Leg Extension 4 sets 10 to 12 reps –Warm up good. Squeeze your reps
2. Deep Wide Goblet (holding plate or kettle bell) Squats – Toes Pointing Outward & wide stance –4 sets 12 reps
3. Stiff leg dead lifts – 4 sets 8 to 10 reps
4. Reverse Lunges (stepping back – dumbbell in each hand) 4 sets 10 reps each side
5. Step Ups on box or bench 3 sets 10 to 12 reps each side
6. Bulgarian Split Squats 4 sets 8 to 10 reps each side
7. Lying Leg Curls – 4 sets 10 to 12 reps
Day 2 – Chest and abs
1. Pushups – 4 sets as many reps as possible
2. Incline dumbbell press or Bench– 4 sets 10-12 reps
3. Dumbbell Pullovers (use dumbbell and bench) – 3 sets 12-15 reps
4. Cable Crossovers – 4 sets 12 reps
5. Lying regular floor crunches 3 sets
6. Seated Crunches – 3 sets 25 reps
Day 3 – off
Day 4 – Back and calves
1. Dead lift – 4 sets 12 reps – Conventional style deadlift
2. Under hand Pull downs to the front – 4 sets 10-12 reps
3. Under hand bent over barbell 4 sets 10-12 reps
4. 1 arm dumbbell rows – 4 sets 10-12 reps
5. Seated close grip – 4 sets 12 reps – squeeze each rep 1 second
6. Seated Calves –- 4 sets 10-12 reps
7. Standing Calves – 4 sets 10 – 12 reps
Day 5 – Shoulders and abs
1. Wide Grip (shoulder width) upright rows – 4 sets 10 – 12 reps
2. Seated Barbell Shoulder or DB press – 4 sets 10 – 12
3. Side DB Lateral Raise – 4 sets 10 – 12 reps
4. Bent over rear delt fly – 4 sets 10 – 12 reps – smooth and controlled motions
5. Seated Wide grip (shoulder width ) DB shrugs – 4 sets 12 reps
6. Crunches – 3 sets 25 reps
7. Reverse crunches – 3 sets 25 reps
Day 6 – Arms and calves
1. Standing Barbell Curls – 4sets 10-12 reps
2. Wide Preacher barbell curl – 4 sets 12 reps
3. Seated DB Curls – 4 sets 12 reps
4. Hammer Curls – 4 sets 12 rep
5. Triceps pull downs – 4 sets 10-12 reps
6. Close grip bench press- 4 sets 10-12 reps
7. Over head skull crashers – 4 sets 10 – 12 reps
8. Seated Calves –- 4 sets 10-12 reps
9. Standing Calves – 4 sets 10 – 12 reps
Day 7 – off