day 23
​think.

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eat.

meal plan​
tuesday ​ 

• breakfast:

Turmeric breakfast smoothie ​

day_23__breakfast_-_turmeric_sunshine_smoothie.pdf
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• lunch:

Chicken and veggie buddha bowl

• dinner:

Edamame spagetti with garlic prawns (35 minutes)

day_23_edamame_spaghetti_garlic_prawns.pdf
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move.

workout
tuesday
(An hour block) ​​​

• Cardio: 40 minute low intensity block
• 15 minute density strength workout
• 5 ​minute 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.

​​*Remember to monitor heart to make sure your time is effective.

Density workout week 4: 
- 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 if using)

1. goblet squat to jump x 8 (medium weight)
2. tuck kick outs x 15
3. arch rock x 15
4. jump switch push up x 10 (5 each)
5. single leg RDL x 8 (4 each -light/medium weight)
6. plank twist rotate x 8 (4 each - light weight)
7. jump lunge x 8 (4 each - light/medium weight)
8. pull flies x 8 (light weight)

*Complete your workout with a general stretch down