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“Throwback Thursday” Instructions

Day 19 consists of 3 parts. First is the ever-important nutrition component that most struggle with. Then for today’s “throwback” sweat session, we have the “Medicine Ball Blast Pt 1.” workout. Lastly we will sculpt your core with Late Night Abs.

But before we get into today’s challenge, take a moment to send me your feedback, photos and testimonials. Your feedback helps to improve your challenge experience, so thanks!


feedback
 





1) WHITEOUT NUTRITION CHALLENGE by @Monica_Parodi

Here is a graphic reminder of the whites to avoid and their substitutions:

 


No Whites Today



1. No White Sugar Instead try maple syrup, honey, raw stevia leaves, coconut sugar, yacon syrup, monk fruit extract, date paste or black strap molasses. Don’t have any of these? No worries! You can go 21 days without sweets and guess what will happen? Your sweet tooth will be gone!
2. No Artificial Sweetners They are toxic and cause food cravings. Names of artificial sweeteners to be on the lookout for: Splenda, NutraSweet, Equal, Canderel, Spoonful, Natrataste, AminoSweet Acesulfame potassium, Aspartame, Saccharin and Sucralose.
3. No White Flour Instead try almond flour, coconut flour, pea flour, oat flour, tapioca flour or brown rice flour. You can find these at ANY grocer.
4. No White Salt Instead try sea salt. The most healthy salt on the planet is Himalayan Sea Salt. That’s my recommendation.
5. No White Pasta Instead try quinoa pasta, brown rice pasta, Black bean or Mung bean pasta (in the US I buy Explore Asian Autenthic Cuisine brand). An even better option is to buy a $20 veggie spiralizer and make zucchini or squash spaghetti noodles. It is FAST, cheap and easy but super HEALTHY!
6. No White Rice Instead try brown rice, quinoa (you must try this!), amaranth or jasmine rice.
7. No White Potatoes Instead try red skin potatoes or sweet potatoes.
8. No White Bread Instead try brown rice tortillas, use romaine lettuce leaves as wraps or even better Collard Greens as a wrap. Trust me on this, it’s good! Green makes you lean.

 



2) MEDICINE BALL BLAST PT. 1

Watch the video and see the exercise screenshots below. Let’s get into it!




+ Start with a 5-Minute warm up. You can jog, run, jump rope or do some other form of cardio.




Beginner
  • Work for 30 seconds & rest 60 seconds.
  • Do 10 Jumping Jacks immediately following each exercise.
  • Complete 2 sets.
Intermediate
  • Work for 45 seconds & rest for 30 seconds.
  • Do 10 Jumping Jacks immediately following each exercise.
  • Complete 2-3 sets.
Advanced
  • Work for 60 seconds & rest 30 seconds.
  • Do 10 Jumping Jacks immediately following each exercise.
  • Complete 3 sets.




1) Medicine Ball Lunge w/ Rotation

Medicine Ball Lunge With Rotation


Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

jumping jacks power jacks




2) Monkey Jumps

Monkey Jumps


Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

Jumping Jacks Power Jacks




3) Ball Squats

Ball Squats


Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

Jumping Jacks Power Jacks




4) Mountain Climbers

mountain climbers


Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

Jumping Jacks Power Jacks




5) Renegade Rows

renegade rows


Following the exercise, rest, then do jumping jacks or ‘power jacks’ and rest again.

Jumping Jacks Power Jacks


Remember you have 2 or 3 rounds, depending on your fitness level.

I know that was a tough one, but you finished! Cool down, rehydrate and share today’s workout with the world…



3) LATE NIGHT ABS

Before you go to bed I want you to get you motor going and work on sculpting your core muscles. Do these ab exercises no more than 2 hours before you go to bed. Below are the rep counts for your fitness level.



Beginners
  • 100 Crunches
  • 100 Bicycle Sit-Ups
  • 100 Toe-Touches
Intermediate
  • 150 Crunches
  • 150 Bicycle Sit-Ups
  • 150 Toe-Touches
Advanced
  • 225 Crunches
  • 225 Bicycle Sit-Ups
  • 225 Toe-Touches




1. Crunches

crunches


crunches2



2. Bicycle Sit-Ups

bicycle situps


bicycle-situps



3. Toe Touches

toe touches


toe touches


Good job completing your Late Night Abs workout! Tomorrow is “Fit Fun Friday”, so prepare to get active and have fun…



 

Click the buttons below to share today’s workouts, graphics and awesome nutrition tips on Facebook, Instagram, Pinterest & Twitter. Remember to remove the “whites” and eat clean. Til tomorrow…






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