Operation GO HARD - Week 3 (April 13th- April 19th)

CONGRATS TO MAKING IT TO:

WEEK THREE


      Daily Dietary for this week is as follows:             
                   Meal: GREEN DRINK SMOOTHIE.
                    Snack: FRUIT OR VEGGIE
                    Meal: PROTEIN (Lean Meat, Beans, etc) + RAW VEGETABLES
                    Snack: FRUIT OR VEGGIE
                    Meal: PROTEIN (Lean Meat, Beans, etc) + RAW VEGETABLES

**Pick TWO days this week to be a MEATLESS day! On these days, do not eat any meat and attempt to limit you intake of anything that comes from animals...like butter, milk, cheese, etc.**

**Also in preparation, next week we will be doing the LEMONADE DETOX for 5 days! So stock up on lemons, organic maple syrup, water, cayenne pepper, Smooth Move organic tea. It's about to get REAL!!**

**Activities in bold may be unfamiliar to most, therefore there will be picture examples listed for those exercises. If there's one I missed, feel free to let me know in the comments**

     Sunday April 13th

        Cardio:               (2 sets)       25 Jumping Jacks///5 Burpees///20 Mountain Climbers

          Quads/Thighs:    (2 sets)      12 Fire Hydrants///10 Jump Squats///10 Frog Leaps

          Butt:                                    65 squats///65 Basic Bridge///90 second wall sit

 Monday April 14th

          Arms:                 (2 sets)     15 push ups///15 Dips///25 Bicep Curls///25 Dumbbell Punches

          Abs:                  (2 sets)      12 crunches///12 leg raises///12 side leg raises///25 second plank

 Tuesday April 15th

          Cardio:               (2 sets)     30 Jumping Jacks///6 Burpees///25 Mountain Climbers//

          Arms:                 (2 sets)     20 push ups///20 Dips///25 Bicep Curls///25 Dumbbell Punches

          Quads/Thighs:    (2 sets)      10 Split Squats///10 Plie Pulses///10 Platypus Walk

          Abs:                  (2 sets)      15 crunches///15 leg raises///25 second plank

          Butt:                                    70 squats///70 Basic Bridge///95 second wall sit

Wednesday April 16th

                                     REST DAY

Thursday April 17th

        Cardio:               (2 sets)       30 Jumping Jacks///6 Burpees///25 Mountain Climbers

          Quads/Thighs:    (2 sets)      12 Fire Hydrants///10 Platypus Walk///12 Frog Leaps

          Butt:                                    65 squats///65 Basic Bridge///90 second wall sit

Friday April 18th

          Arms:                 (2 sets)     15 push ups///15 Dips///25 Bicep Curls///25 Dumbbell Punches

          Abs:                  (2 sets)      12 crunches///12 leg raises///12 side leg raises///25 second plank

 Saturday April 19th

          Cardio:               (2 sets)     30 Jumping Jacks///6 Burpees///25 Mountain Climbers//

          Arms:                 (2 sets)     20 push ups///20 Dips///25 Bicep Curls///25 Dumbbell Punches

          Quads/Thighs:    (2 sets)      10 Split Squats///10 Plie Pulses///10 Platypus Walk

          Abs:                  (2 sets)      15 crunches///15 leg raises///25 second plank///

          Butt:                                    70 squats///70 Basic Bridge///95 second wall sit

                                  

                                            BURPEES                                                         

MOUNTAIN CLIMBERS

DIPS

QUADRUPED ARM / LEG RAISE

SPLIT SQUATS

PLIE PULSES (Pulse up & down 3 times before returning to start position)

Platypus Walk (Walk across the room in this squat position w/ dumbbell over head)

LEG RAISES

BASIC BRIDGE

WALL SIT

JUMP SQUATS

                                                                  RUSSIAN TWISTS
                                   

                                                                FIRE HYDRANTS

FROG LEAP