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30 Day Challenge || Jessica Days 3-6: Quick and Effective

January 24, 2014 2 min read

The first week of the challenge has been challenging diet-wise because I was traveling. Eating healthy when you eat out for every meal is tough, but doable.  My Dad & Step-mom have lost over 70 pounds between the two of them simply by making smarter choices when eating out:
  • skip the bread
  • eat salads with dressing on the side, or no dressing at all
  • opt for dishes with lean, grilled meats and veggies instead of pasta
  • skip dessert (or order steamed vegetables, like my Dad does)
I didn't comply with their method 100%, but I also do not weigh more than when I left. DAY 3

What you need:

A timer (I worked out with the video, so didn't actually need a timer) Dip Station (I used treadmill arms because I was away from my dip station**) 6 exercises - 50 Seconds of Work, 10 Seconds of Active Rest for 2 rounds Exercise Breakdown *Rest: Plank* 1) Elbow Ups *Rest: Plank* 2) Double High Knees *Rest: Plank* 3) Burpee + 2 Push-ups + 2 Knee-ups** *Rest: Plank* 4) Double High Knees *Rest: Plank* 5) Superman Swings *Plank* 6) Double High Knees I liked this workout, and added 20 reps of lying leg lifts + 20 reps of lower ab/butt lifts DAY 4 What you need: A timer (I worked out with the video, so didn't actually need a timer) Dip Station (I did my push-up knee ins off the ground, no dip station) It's 6 exercises - 30 Seconds of Work, 10 Seconds of Rest for 3 Rounds Exercise Breakdown 1) Front/Back Lunge 2) Push Up + Knee In 3) Dip Station Crunch 4) Jumps (no dip station needed) 5) Reverse Plank I liked this workout, but felt like I had more to give when it was over. If I were to repeat, I would add a round, or do active rest. DAY 5  Rest day! DAY 6 What you need: A timer (I worked out with the video, so didn't actually need a timer) EQUIPMENT FREE! 4 Exercises for 3 Rounds. 50 Seconds of work + 10 Seconds of Active Rest Exercise Breakdown * High Knees* 1) Power Push-ups *High Knees* 2) 180 Degree Long Leaps (If the leaps are too difficult, do 180 jumps in place, snowboarder jumps, or just jump squats) *High Knees* 3) Plank Leg Lift + Kick Out *High Knees* 4) 10 Switch Mountain Climbers + 10 Bicycle Abs This was a fun, quick, tough workout!  I love body-weight workouts, so this has been my favorite so far. Jessica

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