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E4A21 Days 15-21

Days 15-21:

This is week 3, days 15-21 of your 21-day challenge.  Continue earning what you came for. Follow through is key, and it’s time to really PUSH the numbers. More intensity, more adherence to the rules, smart decisions, all which require MORE PLANNING AHEAD.

THE FINAL STRETCH

Bring it On Home:

[text_block style=”style_1.png” align=”left”]This is week 3, days 15-21 of your 21-day challenge.  Continue earning what you came for. Follow through is key, and it’s time to really PUSH the numbers. More intensity, more adherence to the rules, smart decisions, all which require MORE PLANNING AHEAD.

Review the guidelines.  CRUSH the training, and above all PLAN AHEAD.[/text_block]

  • Step 1: Get over yesterday, and get back on point

    Ahhh, day 15. Day 15 can be tricky, depending on how you played day 14. Refeed can offer a nice emotional boost, offering you the opportunity to eat all kinds of goodies that you should have been eliminating prior to that. The issue is that once you get a taste of the evil, evil, sugar you may find yourself facing cravings the day after. It’s time to buckle down. Get any contraband that may have creeped back into your environment OUT, TODAY!

  • Step 2: Turn up the intensity. This is the final run.

    You’re 2/3 the way through. It’s time to go into overdrive, and earn the results you’re looking for.

    You’ve just refueled emotionally and physically on day 14. Engage your toughness.  You’ve been ramping up your workouts over the past 2 weeks and you’re ready to impress even yourself.

    Clean out any wayward meals and snacks, keep your rules in mind and your goal clear. What you do this week will have love lasting impact.

    How do you think you’ll feel if you’re able to drop just one pound of body fat, or an inch off your waist that NEVER came back?

  • Step 3: Renew your efforts to prepare

    Reload the stores of snacks, protein and veggies.

    Your success will be directly proportionate to your ability to anticipate the traps and pitfalls. When is the witching hour, when the set-back snacks that you left in the fridge start dancing and calling your name?  Around 7pm?  Consider having a smoothie at 6!

    Where do you find yourself ordering that soda? The movies?  Pack a water bottle and start drinking BEFORE you get there.

    Make sense?

WEEK 3 TRAINING

Day 1 Training

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Day 1

Physical Fitness Test (PFT): Establish a Strength Baseline – Complete & Record!
Push-Ups, max reps in 1 min
– Rest 2 min
Air Squats, max reps in 1min
– Rest 2 min
Pull ups, max reps in 1 min.
Plank Hold, Challenge time: 1min
– Rest 2 min

Cardio Baseline: Complete as fast pace as you can!
Run ½ mi – record time
– rest 1 min
Run ¼ mi – record time
– rest 2 min
Run 1 mi – record time[/text_block][/op_liveeditor_element]

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Day 2 Training

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Day 2

Strength: Need 2 pair of dumbbells, pull-up bar, Towel (or paper plate, chair/bench
4x Circuit A: 2 min rest between sets.

  1. Pull-Ups (assisted if needed) – 10/15 rep
  2. Dumbbell Squat Cleans – 15 reps
  3. Inch-Worms with pike push-ups – 15 rep

3x Circuit B: 2 min rest between sets.

  1. Glider rear lunges with DB press – 15 rep per side (need towel/plate)
  2. Dips with 4 jack legs – 15 (dip) reps
  3. Dumbbell Deadlifts (use heavy dumbbells)
  4. Dumbbell T-raises (lateral raise, to front lower; front raise to lateral lower – 10 rep (use lighter dumbbells)

Metabolic Circuit
4x {Complete All Exercises Non-Stop, then 90s rest between sets.
30-second each: AMRAP (aim for more than last week)

  1. Burpees
  2. Squat jumps
  3. Speedy close-foot air-squats
  4. Skater Lunges
  5. Push-Ups
  6. Mountain climbers
  7. Plank Hold

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Day 3 Training

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Day 3

Cardio Work
Treadmill, or Track/Trail
Jog 4 miles (Goal: complete at 1 mile pace plus less than 5 minutes)

Weighted HIIT – Complete All non-stop

  • Goblet Squat Jacks w/ Press, 1 min
  • Dumbbell snatch, Left side, 1 min
  • Dumbbell snatch, Right side, 1 min
  • Mountain climbers, 1 min
  • Step back lunge alternates w/ jerk, 2 min
  • Jump Squats, un-weighted, 1 min
  • Burpee, chest bumpers, 1 min
  • Push-Up with 2 Row, 1 min
  • Mountain Climbers, 1 min
  • 2 min recovery
  • Jog ¼ mi

Repeat[/text_block][/op_liveeditor_element]

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Day 4 – OFF / Active Recovery

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Day 4

– OFF / Active Recovery[/text_block][/op_liveeditor_element]

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Day 5 Training

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Day 5

Strength: Need 2 pair of dumbbells, one heavy, one lighter
4x Circuit A: 2 min rest between sets.

  1. Bent-Over reverse flys – 15 rep
  2. Straight leg Deadlift – 20 rep
  3. Spider Man push-ups – 12 rep

3x Circuit B: 2 min rest between sets.

  1. Squat to Press – 15 rep
  2. Overhead Tricep Extension – 15 rep
  3. Weighted alternate skater lunges – 12 rep per leg (use 2 lighter dumbbells)
  4. Side plank w. DB lateral raise – 10 per side

Metabolic Circuit
4x {Complete All Exercises Non-Stop, then 90s rest between sets.
45-seconds of each: AMRAP

  1. Burpees
  2. Tuck jumps
  3. Bronco kick hops
  4. Mountain climbers
  5. Switch lunges
  6. Wide-leg plank hops
  7. Inverted plank with leg raise alternates

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Day 6 Training

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Day 6

Intervals – Any style: Bike, Swim, Skip rope, Run
Warm-Up 5 min Moderate output
2 x 2 min MAX output, 1 min LOW output (But keep moving!)
– Rest 2 min
4 x 1 min MAX output, 30 sec LOW output
– Rest 2 min
8 x 30 sec MAX output, 30 sec LOW output
Cool-down 5 min Moderate to Low output.

*The goal is to go further, or faster in the allotted time interval than the previous weeks’ efforts.[/text_block][/op_liveeditor_element]

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Day 7 – OFF / Active Recovery – MEASURE TODAY!

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Day 7

– OFF / Active Recovery – MEASUREMENT DAY![/text_block][/op_liveeditor_element]

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Got Questions? Ask away…

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]So you have questions. Sure you do, that’s expected! The key is not to let uncertainty paralyze you. Participate in the Discussion Board, share photos of your meals, recipes, and your success stories. Most of all don’t be afraid to ASK QUESTIONS. [/text_block]