You are smashing through that half way barrier! Next week will be the final stretch to your Spring Break Body. Now is the time to up the momentum. Your body has been shocked into action, so we want to keep that level of burning going.
Diet and exercise might start feeling a bit more routine now. This can be very good as you don’t have to think too much about doing it. On the other hand, it can lead to complacency and cheating, so we’ve got to keep an eye on ourselves!
You have probably had several temptation hurdles to overcome by now. A glass of wine at the weekend, a meal out with friends – they all seem worth it until you’ve finished your glass or plate.
In the long run, it’s often seen as beneficial to allow yourself every kind of food in moderation. But for a 4 week kick-start plan, not so much.
If the routine is getting dull, shake things up. Herbs really add an extra level to your meal prep, without having to consider any calories. Dill with fish, thyme with chicken and rosemary with darker meats can turn your dishes gourmet in no time.
Many herbs, and spices like cayenne pepper, turmeric and cinnamon, offer a whole host of health benefits, too. We understand that aside from tasty protein shakes, lean protein can get boring in your meals. So stack up that spice rack and sprinkle your way to Spring Break.
You may be having up and down days by this point. Don’t stress, as long as you power through each session you’ll be burning serious fat. Overall though, you should be finding that your fitness is improving.
Up your other exercise days to 50 minutes of low intensity exercise 3 times a week, too. Aim to do the first activity at the same pace you did last week for 30 minutes, then up the tempo for the last 20 minutes.
Hiit Workout 1: Waist & Arms
Complete this workout circuit 4 times, with a 25 second break in between tasks and 2 minutes after the Russian twists.
|Make little circles with your arms||As many as you can in 1 minute|
|Side plank||1 minute 15 seconds on each side|
|Reverse press ups||As many as you can in 1 minute|
|Russian Twists||As many as you can in 1 minute|
Hiit Workout 2: Legs & Bum
Complete this workout circuit 4 times, with a 25 second break in between tasks and 2 minutes after the pistol Fire Hydrants.
|Donkey Kicks||As many as you can for 1 minute|
|Wall Sit||1 minute|
|Step Ups||As many as you can for 1 minute|
|Fire Hydrants||As many as you can for 1 minute|
Hiit Workout 3: Cardio Queen
Complete this workout circuit 4 times, with a 30 second break in between tasks and 2 minutes after the jump squats.
|Skipping||As fast as you can for 1 minute|
|Uppercut Punches||As fast you can for 1 minute|
|Butt kicks||As fast as you can for 1 minute|
|Jump Squats||As many as you can for 1 minute|
What Can You Expect To Have Achieved At This Point?
If you have committed all the way through to Week 3 then you will be seeing progress. You body may be aching, but remember results take hard work and no pain means no gain! Look out for Week 4 of the plan to make sure you’re going to Spring Break looking and feeling great!