By: Samantha Byrd
Day of the week: Monday
Lower Body Workout
Barbell Squats
5 sets of 12 reps
Smith Machine Sumo Squats
5 sets of 12 reps
Kettlebell Deadlifts
4 sets of 15 reps
Walking Lunges With Dumbbells
50 lunges
Seated/Prone Leg Curls
3 sets of 12 reps
Stair Machine
20-30 minutes
*TIP: With each workout you do, progressively add more weight each set*
Meal plan:
Breakfast: Smoothie
-8 oz almond milk
-1 cup raw spinach
-1 cup frozen assorted berries
-Half a banana
Lunch:
2 corn thins with peanut butter
Vanilla yogurt topped with granola
Snack:
1 orange
Almond granola bar
Mocha freeze (Dutch Bros)
Dinner:
Strawberries and cream protein shake
Strawberry Fields Salad (The Vig Fillmore)
Day of the week: Tuesday
Upper Body Workout
Barbell Bicep Curls
3 sets of 10 reps
Front and Lateral Raises with dumbbells
3 sets of 10 reps
Around the Worlds with dumbbells
3 sets of 10
Bent Over Dumbbell Rows
3 sets of 10 reps
Plank Shoulder Taps
3 sets of 20 reps
Pushups
3 sets of 5
Plank Hold
3 sets of 1 minute
Handstand Hold (against wall)
30 sec
(ab workout to follow)
Sit Up, Leg Raise, Jackknife Sit-up, Knee Pull-in, Toe Toucher, Crunch, Reverse Crunch
20 reps of each
TIP:
- With each workout you do, progressively add more weight each set
- (Ab workout) do not take breaks in between sets
Meal plan
Breakfast: Same smoothie as Monday
Lunch:
Bean and rice burrito (Chile Pepper)
Snack:
Strawberries and cream protein shake
Grande skinny vanilla latte with coconut milk (Starbucks)
Dinner: Jewish food (Yom Kippur)
Turkey Breast
Noodle Kugel
Broccoli
Tzimmes
Strawberries
Day of the week: Wednesday
HIIT Workout (taught by Daniella at the SDFC)
Arms: Shoulder Tap Burpees, Single Arm T-cat Raise, Bosu Plank Jacks, Banded Plank Taps
45 sec/ 15 sec rest in between (x2)
Abs: Kettlebell Woodchop, Bench Plank Spider Crawl, Bosu Pikes, Banded Bicycle Crunches
45 sec/ 15 sec rest in between (x2)
Legs: Around The World Jump Squats, Split Squats with Hop, Bosu Lunge, Banded Squat Wack
45 sec/ 15 sec rest in between (x2)
Total Body: Criss Cross, Push Ups, Bosu Hop Over, Spider Under Plank Toe Tap
45 sec/ 15 sec rest in between (x2)
*TIP: Push yourself to go as hard as you can for the 45 seconds. YOU CAN DO THIS!!!!!!*
Meal plan
Breakfast: None (Yom Kippur Fasting)
Lunch: None (Fasting)
Snack: None
Dinner: Breakfast
Vanilla light frappuccino
Orange juice
Day of the week: Thursday
Hot Yoga (taught by Sabrina at Hot Yoga Workout)
This amazing class offers a great combination of a hot flow and a workout class. The heated room helps you to stretch to your full potential and get your cardio in. The postures we practice are detoxifying for your muscles, organs, and glands and sweating just furthers that. If you are a hot yoga lover, this is the class for you!
*TIP: Wear minimal clothing because it gets to be very hot, especially once you start moving.*
Meal plan
Breakfast: None
Lunch: Protein Bowl (Phoenix Public Market)
-Chicken
-Black beans
-Brown rice
-Avocado
Snack:
Apple and peanut butter
Blueberry Rx bar
Dinner:
California Roll (AFC)
Day of the week: Friday
Lower Body Workout
Warm up- walk at fast pace on treadmill
15-20 min
Barbell Squats
5 sets of 12 reps
Smith Machine Sumo Squats
4 sets of 12 reps
Kettlebell Deadlifts
4 sets of 15 reps
Walking Lunges With Dumbbells
50 lunges
Seated Leg Curl
3 sets of 12 reps
Seated Leg Press
3 sets of 15 reps
Bulgarian Split Squat
3 sets of 8 on each leg
*TIP: With each workout you do, progressively add more weight each set*
Meal plan
Breakfast:
1 orange
Whole wheat toast with peanut butter and jelly
Lunch:
Market Salad (Chic Fil A)
Snack:
Skinny vanilla latte with almond milk
Dinner:
Strawberry protein shake
Spaghetti with meat sauce
Vanilla cake with frosting
How are you living healthy this week? Let us know on Instagram and Twitter!
Reach the writer on Instagram!
The Chic 
Very nice Sammy