day 4
​think.

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eat.

meal plan​
thursday ​ 

• breakfast:

Rye, whole grain or sourdough bread, with natural unsweetened nut butter (peanut, almond), sliced banana and a sprinkle of chia seeds

• lunch:

Salmon superfood salad (meal prepped from last night)

• dinner:

Healthy Bolognese (with a few little twists) serve with either your spaghetti of choice, jacket sweet potato or on its own (45 minutes)

day_4_dinner_bolognese.pdf
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move.

workout
thursday
(40 minute block) 

• Cardio: 5 minute warm up + 15 minute interval cardio
• 4 minute workouts: arm and leg burners
• 6 minute mobility flow​

Cardio: 5 minute warm up, 15 minute interval workout. (same as day 1's example.)

• ​Use a set of stairs, a hill, a long straight, anything to be able to do an interval of a 'hard push' on (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.

​Note Make sure to keep heart rate peaking on intense part of the interval, at 80-90% of max heart rate (use pdf below for quick reference sheet to gauge your optimum heart rate zone.

heart-rate-chart_copy.pdf
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4 minute workouts: Arms and legs
- 8 exercises, 30 seconds timed on each, move continuous through each exercise for 4 minutes of constant work and burn.

​Arms:

Exercises:

1. press up position hold
2. half press ups pulses
3. press up position, shoulder shrugs
4. press ups from knees 
5. yoga press ups from knees
6. flip over tricep dips, as deep as you can go, keeping hips as high as possible
7. 30 seconds reverse hold, keeping hips/body up in straight position, imagining the point from your shoulder to feet is line running straight down. Squeezing glutes and holding core for best effect
8. YTW's lying forehead down​

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*Make sure to have a solid hold through your core in press up positions.
*Always just go as far as you can keeping without breaking form.

Legs:

Exercises:​​

1. Both leg squat
2. Squat down both legs, lift up on left leg
3. Squat down both legs, lift up on right leg
4. Squat down left leg, lift up on both legs
5. Squat down right leg, lift up on both legs
6. Ankle raises
7. Lunge squat, left leg forward
8. Lunge squat, right leg forward

Mobility flow: 
​- 6-10 minute ​mobility