Week 16 Weigh in: After the Vacation

It has been three weeks since I wrote up one of these weigh in posts! Although this hasn’t been a dedicated time for weight loss, I have placed healthy decisions as a priority. We were so blessed to spend 9 full days in Naples, Florida. I went on my vacation with an intention not to allow myself to gain weight (You can find my pre-vacation goals for weight maintenance here). By day six of the trip, I decided I wanted to stop feeling the pressure of making all of the calorie and protein numbers align. I wanted to give myself a break from the pressures of writing down every little morsel of food. Some of the remaining days, I recorded partial food intake logs. And some of the remaining days I fully embraced the “forget this, I’m going to live my life to the fullest” attitude. In this moment, living life to the fullest looked like Wagyu beef burgers, coconut flan, excess amounts of chocolate covered key lime pie, stomach aches and no judge-y food journal entries to try make me feel guilty!


Since exercise is my favorite, I fully embraced the opportunity to go running on the beach and HIIT (High intensity interval training) workouts by the pool in the backyard of the house we rented (I even posted some workouts on Instagram: @thelast15pounds). Maintaining my exercise routines throughout the whole adventure aided in me feeling even more okay about allowing the few days of enjoying the local fare (and not just ordering salads).

Coming home has been a less than an easy transition…

Towards the end of our trip, four out of the five of our family picked up a nasty head cold (Don’t worry, we got covid tests to make sure before heading back into our regular public places, i.e. school, church, work, gym). Upon returning home, I spent a few days resting to recover. That meant not going in for my week 15 weigh-in until last Saturday morning. I also did not exercise between Wednesday of last week and this last Sunday. I began “re-entry” into my workout routine, and regular daily tasks on Monday. But, I’m happy to say that my nutrition has been back in strategic mode since we returned. Still with a few more carbs than intended, but those haven’t hindered any progress in coming back from vacation weight gain.

Enough chit chat. Let’s get to the weekly results.


End of Week 16 Before and After Pictures:

Week 16 Food Journal:

I can’t help thinking that looking at three weeks of food journal entries is really not worth your time. So, I’m going to show you the snapshot of the average seven day nutrition intake, calories, and macronutrient ranges that I ate in over the last three weeks. It won’t show specific foods that I ate. Just the general nutrients consumed.

The days that I decided against food journaling will either show up as calories/nutrients/macros that are significantly lower than a normal day. Or there will be a blank space. It’s safe to assume that those days included large amounts of calories, sugars, and deliciousness!

Week of April 2-April 8:

Week of April 9-April 15:

This past week: April 16-April 22

Bioelectrical Impedance Results: Week 16

I’m going to compare my pre-vacation (week 13 results) and today’s results (not the results that were collected Saturday after my vacation. I will show a picture of the three separate scans, below. So you’ll be able to see what 4 days of clean eating and exercise can do to improve the post vacation body.)

My total body weight: 132.5 lbs. (Increase of 1.1 pounds since week 13. Total decrease of 10.4 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 79.4 lbs (Decrease of 0.4 lbs. since week 13. Total of 1.1 lbs. increase since start date).
  • Dry lean mass: 29.5 lbs. (Decrease of 0.3 lbs. since week 13. Increase of 0.4 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 23.6 lbs. (This was a 1.8 lb. increase from week 13. Total of 11.9 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.1 lbs (Decrease of 0.2 lbs. from week 13. Increase of 1.1 lbs since first weigh in).
  • BMI: 22.7 (Increase of 0.2 from week 13. Total decrease of BMI is 1.8 since start date)
  • Body fat percentage: 17.8% (This increased by 1.2% from week 13. Total of 7% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1437 calories (This decreased by 7 calories.)
  • Total Daily Energy Expenditure (TDEE): 2230 calories
  • Calorie target goal for weight loss: 1600 calories

For more info on Bioelectrical Impedance, check out this link here.

Comparison of Bioelectrical impedance readings before and after the vacation:

Week 13 Measuring tape results:

  • Right calf (measured at widest part): 14 1/4 inches (Same as week 13, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 3/8 inches (Down 1/8 inch week 13, and down 1 1/2 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Same as week 13, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 1/4 inches (Same as week 13. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 33 1/4 inches (Down 1/8 inch from week 13, and down 2 5/8 inches from first measurement)
  • Waistline (measured across belly button): 32 1/2 inches (Up 1/2 inch from week 13, and down 2 3/4 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Same as week 13. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 5/8 inches (Same as week 13 week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 7/8 inches (Same as week 13, and down 5/8 inch from first measurement).

This is what my workouts looked like:

Summary:

The most notable change in my body composition from before my vacation is an almost 2 pound increase in body fat. I’m not in the least surprised by that. I know those two pounds will be shed fairly quickly as I proceed with my nutrition strategy. All in all, I’m content with how my nutrition, exercise, and weight maintenance played out over the last three weeks. Sure, I gained a little bit of weight and fat. But I don’t regret anything. I really enjoyed the eating experiences that I had on my vacation. I wouldn’t go back and change a thing! (Except for maybe getting to the street taco restaurant one more time before leaving Florida!)

That’s it for today! Talk to you soon!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

Weigh in before and after Weigh in before and after Weigh in before and after Weigh in before and after Weigh in before and after Weigh in before and after

exercise

Choosing to Live My Healthiest While on Vacation

We’ve made it to Southwest Florida! Fun fact, we lived in Estero (between Naples and Ft. Myers) from March 2015-June 2017. And while it has been almost 4 years since we moved away (Crazy!) there is so much to this place that we wish we could have brought with us in our move back to Colorado (i.e. dear friends who became family, the beach, the weather, the beach, Sweet Melissa’s Ice cream, the beach, trackside donuts, did I mention the beach? etc.)

So… What about your fitness and nutrition goals?

We are in vacation mode this week, and it is so needed! However, the one thing that I’m determined not to take a vacation from is prioritizing my health. My food intake, for sure, is going to be a little bit more loose than it has been over the past few months. I believe that life should be lived. There are times in life when our strategy really should be tight, and other times when we really should go visit our favorite ice cream shop (maybe every day) in the city we no longer live in. Dieting and exercise on vacation can be tough, so don’t hold yourself to unrealistic goals, you are just going to beat yourself up for breaking them later. I am not saying throw it all out the door, but set reasonable targets to help keep yourself on track.

For my vacation nutrition/exercise strategy this week, I have five rules:

dieting on vacation
  1. I will count my calories and keep them at or below my TDEE (maintenance calories).
  2. I will keep a food journal.
  3. Daily Exercise (except Sunday), and post workout videos to instagram.
  4. I will keep my protein intake above 115 grams (but preferably closer to 130 grams).
  5. Before I eat anything, I need to tell myself to pause and ask myself if after I’ve eaten (insert food item name here), will I wish I hadn’t eaten in? (I’ve enlisted my kids help for this one)

Here we are at the end of day one of our vacay. I’m happy to say that I can put a check mark next to each of these items! It feels really good to do the work, and accomplish goals! 

That’s it for today! Talk to you soon!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

Dieting on vacation

https://thelast15lbs.com/2021/04/01/week-13-weigh-in-loving-yourself-means-theres-no-room-for-regret/

Before and After

Week 11 Weigh in: My Lowest Weight in Six Years!

So… I’ve been a little bit MIA from the online world this week. It’s Spring Break for my kids, although if you were to look out our window you would think it is Winter Break given the remaining foot of snow that has yet to melt after last weekend’s blizzard! I’ve chosen to be more available to them this week, instead of spreading myself thin while working to put content out on the world wide web. Don’t worry, I’ll be back dropping some knowledge again after this next weekend. But before I take the kids swimming today, I wanted to make sure that I get my weekly weigh in post up.

End of Week 11 Before and After Pictures:

Week 11 Food Journal:

This week turned out to be a far more active week than the last handful of weeks since my back injury. Between that and having gone 2.5 weeks without an indulgence meal, I have found myself just wanting to eat. For the most part, I’ve staved off the indulgent cravings, but they have definitely been there! I only hit my target macronutrient range one day this week. The rest of the week, my carbs were more around 30% of my daily macronutrient intake than the 20% that I’m shooting for. My calorie intake ranged between 1351-2153 each day. Most of the days ended at around 1800 calories for the day.

It’s fine. I know that my numbers, and food choices weren’t perfect. But I still stayed in a calorie deficit state conducive to fat and weight loss. I’m not complaining.

Here’s my food journal from the day that I ate the most, but was also the most active (last Thursday). The rest of the week’s food journal can be found at the bottom of the post. As always, the food reported in my food journal has the correct quantities, but may not have been consumed in the order it was reported.

Here it is:

Week 11 Bioelectrical Impedance Results:

My total body weight: 129 lbs. (Decrease of 1.4 pounds since last week, and a total decrease of 13.9 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 76.1 lbs (Decrease of 0.6 lbs. since last week. Total of 2.2 lbs. decrease since start date).
  • Dry lean mass: 28.2 lbs. (Decrease of 0.3 lbs. since last week. Decrease of 0.9 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 24.7 lbs. (This was a 0.4 lb. decrease from last week. Total of 10.8 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 58.2 lbs (Decrease of .7 lbs. from last week. Total of a 1.8 lb decrease in muscle since start date).
  • BMI: 22.1 (Decrease of 0.3 from last week. Total decrease of BMI is 2.4 since start date)
  • Body fat percentage: 19.2% (This decreased by 0.1% from last week. Total of 5.6% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1391 calories (This decreased by 33 calories.)
  • Total Daily Energy Expenditure (TDEE): 2160 calories
  • Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same, but allowing for a couple hundred extra calories to be consumed if I find that I’m more active than could be considered moderate.)

For more info on Bioelectrical Impedance, check out this link here.

Week 11 Measuring tape results:

  • Right calf (measured at widest part): 14 1/4 inches (Same last week, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Down 1/2 inch from last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Down 3/4 inch from last week, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 3/4 inches (Down 1/4 since last week. Down 2 5/8 inches from first measurement.)
  • Right below my muffin top: 33 1/2 inches (Down 3/8 inch from last week, and down 2 3/8 inches from first measurement)
  • Waistline (measured across belly button): 31 3/4 inches (Down 7/8 inch from last week, and down 3 1/2 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Down 1/8 inch from last week. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 7/8 inches (Down 1/8 inch from last week. Down 5/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 7/8 inches (Down 1/4 inch, and down 5/8 inch from first measurement).

This is what my workouts looked like:

This week was a bit extra active. Thursday I did my own workout in the morning, then did the workout with my bootcamp class in the evenings. I don’t always do the workout with my class (I often just coach), but last Thursday I did, and burned an extra 800+ calories that day. I plan to do that again tonight, for no other reason than I really really love the movement!

Some additional activity came from our friend Mother Nature! We had a blizzard, here in Denver, over the weekend and ended up with 2 feet of snow in 24 hours! I’m so mad I wasn’t wearing my heart rate monitor during the three times that I went out to shovel. The snow was super wet, and heavy. Each of those times were 30-60 minutes of extra workouts, and I know that I burned some additional calories, I just don’t know how much. LAME!

Lastly, I flew progeny #1 out to hang out with his cousin in SLC, yesterday. After handing him over to my in-laws, I had to run all the way from the ticket counter to the gate. I made it just in time, but I’m figuring I ran, easily, a mile and half to make it to my plane on time (I don’t recommend running in jeans, a sweater, and wedge sneakers, though! My feet are angry at me today!). I didn’t have my heart rate monitor on that time either. I’m estimating an additional 100-125 calories burned.

Summary:

Another week of weight loss progress has come and gone. Although my macronutrient numbers haven’t aligned to meet the range that I’m aiming for, I still lost weight. Last week, I lost 0.3 lbs of fat, and this week I lost 0.4 lbs of fat. I assume I’m just at the point where fat loss slows down as I am coming really close to my target goal. I am really excited, though, because I haven’t weighed below 130 lbs since 2015! A whole lot of life has happened since then, but this time I’m determined to never allow myself to cross over to the opposite side of 130 lbs ever again!

This weekend will be my first indulgence meal in three weeks. I’m really excited about that! But then I’m going to go another two weeks without an indulgence meal. I want to make as much progress as I can before we head out on our beach trip. SWIMSUITS BABY!!!

Anyway, that’s a wrap for today. Talk to you soon!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

Food Journal Entries From the Rest of The Week:

Friday, March 12:

Saturday, March 13:

Sunday, March 14:

Monday, March 15:

Tuesday, March 16:

Wednesday, March 17:

Before and after Before and after Before and after Before and after Before and after

back day

Workout Wednesday: Back Day! 7 Great Back Muscle Exercises

Why on earth would you possibly need to spend time strengthening your back? I’m so glad you asked!

Our back muscles do so much for us. They help us maintain good posture. They provide us with stability and help us maintain balance. Ever have a sick toddler that wants you to do nothing but carry them around all day? A strong back will allow you to do so without tiring out. Having a back full of muscle even allows you to carry heavier loads (like your child as they continue to grow bigger).

The main muscles of the back include the latissimus dorsi (aka the lats),  rhomboids, trapezius, and erector spinae. These muscles provide our body with power. They also play a role in our movement of the shoulders, arms, and hips. In addition to this, they keep our body upright and provide some stability to our hips and lower back. Because of the essential role that the back muscles play, strengthening these specific muscles is an absolute necessity!

If aesthetics are your priority, strengthening your back will also provide you with a trimmer waist line and set the stage for the hourglass figure.

If you’re more interested in the scientific aspect of balanced muscles throughout the whole body, there is a counterpart to every muscle contained in the body. For example, the quadriceps and the hamstrings, biceps and triceps, upper back with chest, and the lower back is the counterpart for the abdominals. This being the case if you want to create a six pack, you need to work your lower back to provide the strength needed to perform abdominal exercises. If you don’t have the lower back strength, it can be difficult to properly perform leg raises, planks, crunches, etc. The back provides the means and support to do the movements which strengthen the abs and core muscles. Likewise, for substantial chest muscle strength, it is requisite that we work our upper back muscles.

Functionally, those who sit down for hours on end might be facing back pain and untrained posture. Especially if you are hunched over a computer as part of your work. Training your back muscles on a regular basis is the way to fight off poor posture and subsequent back pain. Strong back muscles are essential and directly correlated to good posture.

Enough talk. Let’s workout!

For this week’s workout, you’ll need a Yoga Ball, some dumbbells, a mini band and a long band, and make sure you have a door anchor! Perform the following seven exercises with 10-12 repetitions and 3-4 sets. Rest for 30-60 seconds between sets.

As you perform each exercise, really focus on pulling back until you can feel the muscles actively engaging. Keep your core muscles tight throughout.

The exercises:

Yoga Ball Reverse Leg Raise:

Supermans:

Kneeling Dumbbell Single Arm Row: (10-12 repetitions on each side)

Bent Over Reverse Fly:

Bent Over Row:

Mini Band Lat Pull Down:

Long Band Face Pull:

That’s it for today! If you like what you see, make sure to like and subscribe to my YouTube Channel for more work outs! Happy workout!

Looking for other workout ideas? Check out these posts here!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

back Muscle Exercises back Muscle Exercises back Muscle Exercises

Week 9 Weigh in: Milestone Week! 10 Pounds Lost!

There’s something so satisfying about adhering to a strategy which leads you to an end goal! With every passing day of following the weight loss rules, and not caving to the unplanned food temptations, my confidence in my abilities continues to strengthen. I’m happy to say that this was one of those weeks that my focus on the necessary tasks was greater than my focus on the distractions. Trust me, the distractions were still there. I successfully refrained from eating the pizza, cookies, cupcakes, ice cream, and soda, that the rest of my crew enjoyed for my oldest child’s 13th birthday! But the resounding “No!” in my head was loud enough to help me keep my sights set on the actions (or inactions) that I really wanted to be taking. And, despite my injury from last week I was able to work in some additional exercises into my fitness plan!

I’m happy with the baby steps that I took, this week, and the progress that I achieved from those baby steps! I was able to push myself past the self-inflicted plateau from the last two weeks!

Let’s get right to these results, shall we?

End of Week 9 Before and After Pictures:

(Maybe I should have brushed my hair and fixed my pony tail after my workout, this morning. Oh well. What you see is what you get!)

Week 9 Food Journal:

I’m happy to say that I stayed within a strategic calorie and macronutrient range, this week. My carbohydrate intake, each day, fell anywhere between 90 grams and 110 grams. So on the high end of my goal range, but still close enough that I’m totally ok with it. I practiced and succeeded at saying “no” to all of the sneaky little food temptations. It feels good to have a week behind me where I followed my plan as intended!

Here’s my food journal from last Friday. Just remember that I don’t always log my food in the order it was consumed. But the foods and quantities are accurate.

The remaining food journal entries can be found at the bottom of this post.

Week 9 Bioelectrical Impedance Results:

Do you remember back in week 4 when I seriously questioned the accuracy of my Inbody assessments results? I believe the same thing happened in last week’s assessment, where I got to experience the machine’s 4% margin of error. In the results, below, I’m going to go ahead and give you a comparison of both last week, and the week before (just as I did in Week 5’s results post).

Here goes…

My total body weight: 133.8 lbs (Decrease of 2.5 pounds since last week, but decrease of 0.9 lbs if we are comparing this week to week seven. I don’t doubt that my total body weight was right, last week. But I don’t think that the different aspects of my body composition were right. I’ve had a total decrease of 9.1 lb. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 79.1 lbs (Decrease of 3.6 lbs since last week, but increase of 0.6 lbs compared to week seven. Total of 0.8 lbs. increase since start date).
  • Dry lean mass: 29.3 lbs. (Decrease of 1.4 lbs. since last week, but increase of 0.4 lbs. compared to week seven. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 25.4 lbs. (This was a 2.5 lb. increase from last week, and 1.9 lb. decrease compared to week seven. Total of 10.1 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 60.8 lbs (Decrease of 2.9 lbs. from last week, and increase of 0.6 lbs. of muscle compared to week seven. Total of a 0.8 lb increase in muscle since start date).
  • BMI: 23 (Decrease of 0.4 from last week, and decrease of .1 compared to week seven. Total decrease of BMI is 1.8 since start date)
  • Body fat percentage: 18.9% (This increased by 2.1% from last week, and decreased by 1.4% compared to week seven. Total of 5.9% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1433 calories (This decreased by 47 calories.)
  • Total Daily Energy Expenditure (TDEE): 2099 calories (Because my exercise capacity still isn’t all the way up to what it was before my back injury, my maintenance calories are decreased by a couple hundred.)
  • Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same)

Week 9 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/4 inches (Decreased 1/4 inch from last week, and down 2 1/2 inch from first measurement)
  • Right thigh (measured at widest part): 21 7/8 inches (Down 1/8 inch from last week, and down 11/8 inch from first measurement)
  • Hips (measured at widest part): 38 1/4 inches (Down 1/4 inch from last week, Down 4 3/4 inches from first measurement)
  • Butt (measured at widest part): 37 1/4 inches (Down 1/8 since last week. Down 2 1/8 inch from first measurement.)
  • Right below my muffin top: 34 1/8 inches (Down 1/4 inch from last week, and down 1 3/4 inch from first measurement)
  • Waistline (measured across belly button): 33 1/8 inches (Down 3/8 from last week, and down 2 1/8 inch from first measurement)
  • Chest (measured at widest part): 36 3/4 inches (Down 1/8 since last week. Down 1 inch from first measurement.)
  • Shoulders (measured at widest part): 40 inches (Same as last week. Down 1/2 inch from first measurement)
  • Biceps: (measured at widest part): 11 1/4 inches (Same as last week, and down 1/4 inch from first measurement).

This is what my workouts looked like:

My back was feeling good enough by Tuesday of this week, so that’s when I began reintroducing exercises more than just walking. I’m so thankful for the quick recovery!

Summary:

Although my total body weight has decreased by 9.1 pounds from the beginning of this journey, I have put on close to 1 lb of muscle. I care less about the total body weight decrease than I do about the body fat mass decrease. After all, the ultimate goal is to shed fat and not weight! This is why we get to celebrate the 10 pounds lost milestone today!

This week feels like a win! We see success in our goals when we push past the distractions and the set backs! I’m feeling really optimistic about my abilities to stick to the plan. I’m even kind of excited to go a few weeks without an indulgence meal, because I know that I’m also erasing the battle (wanting to keep eating the non-strategic foods at un-planned times) that comes after the indulgence meal is over.

Can’t wait to see the progress that this next week brings!

Talk to you soon!


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

Food journal from the rest of the week:

Saturday, February 27:

Sunday, February 28:

Monday, March 1:

Tuesday, March 2:

Wednesday, March 3

Thursday, March 4 (today):

fitness plan fitness plan fitness plan fitness plan fitness plan

Core Workout

Workout Wednesday: Abs and Core

I remember back when I was pregnant and I struggled with simple, every day, things like climbing up the stairs and getting in and out of our tall bed. Man, that was rough! That was because my core strength was completely shot as I grew babies in my belly. After having babies, it took months of solid effort to rebuild the core strength so that my functional fitness was up to par.

Did you know that you use your core muscle for EVERYTHING from moving between sitting to standing, climbing up the stairs, lifting up your babies or your groceries? As you strengthen your core muscles, you’ll have a greater capacity for all of your fitness endeavors, whether it’s to lift weights in the gym or train for a marathon. Even if having a six pack isn’t a goal of yours, you’ll thank yourself for putting in the time and effort to have a strong core.

You guys, I did something big this week!

Big for me anyway. I took baby steps to let go of a fixed mindset about refusing to be in front of a camera! I’m embracing the idea of getting over my stage fright to be in my own exercise demonstration videos (Letting go of fixed mindsets is always a good idea as it provides us with the opportunity to grow and become a better version of ourself).

YouTube Channel, core workout

So each of the exercise videos, below, are brought to you by yours truly (And my dear girlfriend behind the camera!)! I also have a YouTube channel now! I’m going to go ahead a say it… if you like what you see, go ahead and like and subscribe to my channel (insert winky face here)!

This week’s workout:

This core workout requires the use of a single weight (you can use a dumbbell, kettlebell, medicine ball, gallon of milk, etc). You’ll also need a yoga ball. Here’s one that you can pick up from Amazon for under $20! If you don’t have a yoga mat, here’s one you can also pick up on Amazon. The last thing you will need is a weight bench, plyometric box, piano bench, or stair.

For the workout, you have eight exercises. I’m going to give you two options for how to perform this workout:

  1. A high intensity interval training (HIIT) circuit. Perform each exercise in consecutive order for 45-60 seconds. Rest 15 seconds before moving on to the next exercise on the list. Perform the whole circuit 1-4 times for a complete workout.
  2. Perform 3-4 sets of 12 repetitions of each individual exercise. This type of workout focuses on one exercise at a time, and allows for more rest breaks.

Your Core Exercises:

A-Frame Russian Twist:

Plank-Ups:

Plank Jacks:

Leg Raise With Hip Twist: (Rotate your hips every time your legs are up. Rotate right, middle, and left).

Side Plank Hip Dips: (On feet or knees)

Yoga ball Ab Switch:

Yoga ball knee tucks:

Bench V-ups: (Can be performed on the floor, too)

And there you have it, a full core workout! Come back tomorrow for my week 9 weigh in results!

Talk to you soon!

Want more exercise ideas? Check out this workout plan with mini-bands.


Experience the new found confidence in yourself! Get new content delivered directly to your inbox.

Processing…
Success! You're on the list.

core workout