day 2
​think.

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eat.

meal plan​
tuesday ​ 

• breakfast:

Strawberry Banana Oatmeal Breakfast Smoothie

day_2__breakfast_-_strawberry_banana_oatmeal_breakfast_smoothie.pdf
File Size:	177 kb
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• lunch:

Chicken noodle stir fry with homemade sauce (meal prepped from last night)

• dinner:

Turmeric sweet potato, boiled egg and lemon dressing healing bowl (45 minutes)

day_2__dinner_-_turmeric_sweet_potato_egg_and_lemon_dressing.pdf
File Size:	232 kb
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move.

workout
tuesday
(An hour block) 

• Cardio: 40 minute low intensity block

• 15 minute density strength workout
• 5 ​minute general stretch down

Cardio: 40 minute aerobic cardio (If needed start with less and work up towards your 40 minutes, with no less than 20 minutes)

• eg. cycling, walking, running, hiking, swimming, brisk walking ​or even music on and get dancing!

Note Just make sure to keep heart rate at 70-80% of max heart rate for duration (use pdf below for quick reference sheet to gauge your optimum heart rate zone.)

heart-rate-chart.pdf
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Density workout week 1: 

Note: Check out video below 'Density Circuit explained' as I walk you through todays strength workout. This video also covers the basic principles and techniques behind all density circuits within this program. 

Below: Todays workout 
- 15 minute density strength workout: 
Perform the 8 exercises below, each has specified repetitions, these exercises should be repeated continuously in rounds for 15 minutes.​​​​

Exercises: 
​(with weight guide is using)

1. ​​goblet Squat x 8 (medium/heavy weight)
2. crunchie x 15
3. push ups x 10
4. dead lift x 8 (heavy weight)
5. standing twist x 8 (4 each - light/medium weight)
6. back arch x 15
7. front Lunge x 8 (medium/heavy weight)
8. standing pulls x 8 (light/medium weight)

*Complete your workout with a general stretch down

Tip! 
​Easy way to check your heart rate.
Count how many beats (your pulse) in 10 seconds and multiply by 6 for you actual beats per minute. Then use downloadable pdf to check range.