Member- Kings7911
- 5 years ago
- Wedding: February 2017 - Seattle, WA
I did this last night while watching TV and I’m totally feeling it in my legs and abs today! Just thought I’d share. The moves are simple and easy to do while in the comfort of your living room. 🙂 I used 5lb handweights on some moves and 3lbs on others.
At-home Workout Routine
Squats with weights – 3 sets of 20 (rest 2 min after each set)Example
Stiff-leg dead lifts with weights- 3 sets of 20 (rest 2 min after each set)Example
Dumbbell lunges – 4 sets of 12 (rest 90 seconds after each set)Example
Double Crunches – 4 sets of 20 (rest 90 seconds after each set)Example
Also, in case anyone is counting calories, this is my meal plan for the week. (I’m a vegetarian so anytime you see “chik’n cutlet”, feel free to substitute a 3 oz chicken breast):
Monday
Breakfast:
- Whole grain English muffin
- 1 tbs peanut butter
- 1/2 apple
Snack 1:
- 1/2 cup non-fat yogurt
- 1/4 cup fresh berries
- 1/8 cup chopped almonds
Lunch:
- 2 cups low sodium soup
- 3 whole grain crackers
Snack 2:
- Baby carrots w/3 Tbs. hummus
Dinner:
- 1 chikn cutlet
- 1 cup green beans
- 1/2 cup quinoa or brown rice
Tuesday
Breakfast:
- 1 cup high fiber cereal
- 1/2 banana
- 1/2 cup non-fat milk
Snack 1:
- Celery sticks
- 1 tbs peanut butter
Lunch:
- Amy’s Brown Rice & Vegetable Bowl
- 1/2 banana
Snack 2:
- 1/2 cup non-fat cottage cheese
- 2 Tbs. sunflower seeds
Dinner:
- Veggie burger w/lettuce & salsa on whole grain English muffin
- 1 cup green beans
Wednesday
Breakfast:
- 1/2 cup blueberries
- 1/2 cup non-fat yogurt
- 1/4 cup granola
Snack 1:
- Celery sticks
- 1 tbs peanut butter
Lunch:
- 1 chikn cutlet
- Salad mix
- 2 tbs non fat dressing
Snack 2:
- 1/8 cup dried almonds
- 1/8 cup dried apricots
Dinner:
- Tostada Salad (1 cup lettuce, shredded; 1/4 cup tomato, chopped; 1/4 cup black beans (heated); 1/4 cup red pepper, chopped; 1/4 cup cooked corn kernels (defrosted or canned is ok!); 1/4 avocado, sliced; Salsa; 1/4 cup chikn, shredded
Thursday
Breakfast:
- Whole grain waffle
- 1/4 cup non-fat yogurt
Snack 1:
- 1/8 cup dried almonds
- 1/8 cup dried apricots
Lunch:
- 2 cups low sodium soup
- 3 whole grain crackers
Snack 2:
- Baby carrots w/3 Tbs. hummus
Dinner:
- Kashi Frozen Entrée
- 1 cup green beans
Friday
Breakfast:
- Whole grain English muffin
- 1 tbs peanut butter
- 1/2 apple
Snack 1:
- 1/2 cup non-fat yogurt
- 1/4 cup fresh berries
- 1/8 cup chopped almonds
Lunch:
- 1 chikn cutlet
- Salad mix
- 2 tbs non fat dressing
Snack 2:
- 1/2 cup non-fat cottage cheese
- 2 Tbs. sunflower seeds
Dinner:
- Tostada Salad (1 cup lettuce, shredded; 1/4 cup tomato, chopped; 1/4 cup black beans (heated); 1/4 cup red pepper, chopped; 1/4 cup cooked corn kernels (defrosted or canned is ok!); 1/4 avocado, sliced; Salsa; 1/2 cup chikn, shredded
Saturday
Breakfast:
- Protein Smoothie (1 Banana; 1 Tbs. protein powder; 1/2 cup non-fat plain yogurt; 1 Tbs. peanut butter; 3/4 cup non-fat milk; 1 Tbs. ground flaxseed)
Snack 1:
- Baby carrots w/3 Tbs. hummus
Lunch:
- Bean & Veggie Soup (2 tsp. olive oil; 1 clove garlic, chopped; 1/2 medium onion, chopped; 1 carrot, peeled and sliced; 1 piece celery, chopped; 1 zucchini, sliced; 1 (14.5 oz.) can diced tomatoes; 2 cups reduced‐sodium vegetable broth; 1 (15 oz.) can white beans, rinsed and drained) (to make – sautee all veggies first then add to broth and tomatos)
Snack 2:
- 1/2 cup non-fat cottage cheese
- 2 Tbs. sunflower seeds
Dinner:
- Veggie burger w/lettuce & salsa on whole grain English muffin
- side salad
- 2 Tbs. non-fat dressing
Sunday
Breakfast:
- 1 cup high fiber cereal
- 1/2 banana
- 1/2 cup non-fat milk
Snack 1:
- Surprise Smoothie (1 banana; 1 cup of frozen or chopped kale (you can clean and chop fresh kale and then freeze); 1 Tbs. ground flaxseed; 1/2 cup blueberries; 1 cup non-fat almond milk
Lunch:
- Amy’s Brown Rice & Vegetable Bowl
- 1/2 apple
Snack 2: (haven’t decided)
Dinner: (haven’t decided)
