day 22
​think.

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eat.

meal plan​
monday ​ 

• breakfast:

Cooked oats in almond milk, regular milk or water, with handful of nuts and fruit (fresh or frozen) drizzle of honey or real maple syrup

• lunch:

Kale and quinoa superfood salad served with a protein of choice egg, lean meat, or chicken (free range)

• dinner:

Chicken and veggie buddha bowl (45 minutes)

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move.

workout
monday
(40 minute block) ​​​

• Cardio: 5 minute warm up + 15 minute interval cardio
• 4 minute workouts: abs and glutes burner
• 6 minute mobility flow​

Cardio: 5 minute warm up, 15 minute interval workout. 

• ​Use a set of stairs, a hill, a long straight, anything to be able to do an interval of a 'hard push' (e.g. sprint, climb, chase etc) and then recover before repeating again (until 15 minutes is up).
• ​You want the intense part on this workout to last between 30 seconds and 1 minute but no more than 2 minutes. On the easy interval allow heart rate to lower. (this is the recovery period) and should last a similar time to the intense interval.

eg. 15 minute block of 1 minute on (e.g. sprint) 1 minute off (e.g. walk it out) repeat.

4 minute workouts: Abs and Glutes
- 8 exercises, 30 seconds timed on each, move continuous through each exercise for 4 minutes of constant work and burn.

Abdominals:

​Exercises:

1. crunchie ​
2. crunch - side to side 
3. opposite leg crunches
4. glide sit ups
5. reverse crunches
6. tuck kick outs
7. bicycle legs
8. crunch and arm pulses

Glutes:

Exercises:
Start lying on side. Legs bent with knees at 90 degree angle.

1. Clam, keeping feet together lift top knee up as high as you can go, squeezing ‘bum’ to do the lifting. Open and close legs, continuously 
2. Clam position, feet together lift top knee up as high as you can go, squeezing ‘bum’ to do the lifting and hold
3. Keeping bottom leg still, open up legs, lift top knee and foot up, squeezing ‘bum’ to do the lifting. Tap toe behind bottom leg, just gently touching floor.
4. Keeping bottom leg still, top leg out in straight position. Rotating from hip using bum to squeeze turn, leg rotated inwards and outwards, off the floor, continuously
5. Bend bottom leg abit more, bring top leg round to right angle in front of you,  Keep it straight and off the floor, continuous mini circles infront of you.
6. Bottom leg remaining bent as comfy, keeping top leg straight, move it in line with body and squeeze it back and forth, using glutes
7. Move bottom leg to straight position, top leg bent with foot and bottom legs knee, position arm for balance, lift top knee up and down continuously 
8. Move bottom leg to straight position, top leg bent with foot and bottom legs knee, position arm for balance, lift top knee up and hold.

Repeat on the other side.

Mobility flow: 
- 6-10 minute ​​​​mobility