day 9
​think.

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eat.

meal plan​
tuesday ​ 

• breakfast:

Turmeric breakfast smoothie ​

day_9__breakfast_-_turmeric_sunshine_smoothie.pdf
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• lunch:

Chicken and veggie buddha bowl

• dinner:

Edamame spagetti with garlic prawns (35 minutes)

day_9_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 2: 
- 15 minute density strength workout: 
Perform the 9 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 reach x 8 (medium weight)
2. crunch twist x 14 (7 each)
3. star arch x 15
4. face down I/W’s x 15
5. yoga press up from knees x 10
6. object swing x 8 (medium weight)
7. alternate twist rotate over opposite foot x 8 (4 each - medium/light weight)
8. reverse Lunge x 8 (4 each - medium weight)
9. shrug and pull x 8 (light weight)

*Complete your workout with a general stretch down