“The Full-Timer”

THE 14-DAY HEALTHY LIFE CHALLENGE

Exercise 3 times a week over a 2 week period, taking a rest day in-between each workout day. Suggested workout days: Mon, Wed, Fri. Follow the exercise regime and diet strictly for best results.

WEEK 1

DAY 1
MORNING: 20 minute jog EVENING: Upper Body Strength Routine
EXERCISE SETS REPS NOTES
Dumbbell bench press 3 10 Keep spine neutral
Latt pull down 3 10 Wide grip, pull in front of face
Seated shoulder press 3 10 Use dumbbells
Bicep curls 3 10 Use barbell/EZ Bar
Tricep pushdowns 3 10 Use rope connection
Shoulder front raises 3 10 Use dumbbells
Machine row (back) 3 10 Chest against pad
DAY 2
MORNING: 30 minute walk EVENING: Lower Body Strength Routine
EXERCISE SETS REPS NOTES
Squats with barbell 3 12 Feet shoulder width apart,good form
Seated leg press 3 10 Feet shoulder width, don’t lock out knees
Pile squat 3 12 Feet pointing outwards at 45 degrees
Deadlifts with barbell 3 12 Keep good form
Calf raises 3 till exhaustion push yourself hard
Leg extensions 3 12 Keep lower back into back rest
Weighted lunges 3 10 reps (each leg) Hold light dumbbells, keep arms passive
DAY 3
MORNING: 20 minute jog EVENING: Total Body HIIT (High Intensity Interval Training)
Format: Do each exercise one after the other, completing a total of three sets. Have only a 25 second break between exercises. Complete 3 sets of Round 1 first, followed by 3 sets of Round 2. Try to keep your heart rate high throughout. Work hard.
ROUND 1      
EXERCISE SETS REPS NOTES
Squat jumps 0 20 Squat beyond 90 degrees, explosive jumps
Wall ball squat throws 0 15 Medicine ball
2 Handed kettle bell swings 0 15 Suitable weight to push yourself
Clean and press 0 10 Keep good form
ROUND 2      
EXERCISE SETS REPS NOTES
Step ups (Alternate leg) 0 10 reps (each leg) Box higher than knee height, drive knee to chest at top
Press ups 0 10 Chest to fist width off floor
Box jumps 0 10 reps Box higher than knee height
Squat hold against wall 0 40 secs Make sure legs are at a right angle (90 degrees)

WEEK 2

DAY 1
MORNING: 25 minute jog EVENING: Upper Body HIIT (High Intensity Interval Training)
Format: Do each exercise one after the other, completing a total of three sets. Have only a 25 second break between exercises. Complete 3 sets of Round 1 first, followed by 3 sets of Round 2. Try to keep your heart rate high throughout. Work hard.
ROUND 1      
EXERCISE SETS REPS NOTES
Press ups 0 15 Chest to fist width off floor
Tricep dips 0 15 Elbow bent at 90 degrees
Lat pull down 0 15 Wide grip, pull in front of face
ROUND 2      
EXERCISE SETS REPS NOTES
Military press 0 15 Use barbell
Bent over row 0 15 Chest Up, squeeze shoulder blades together at top
Tricep kickbacks 0 15 Use dumbbells, keep elbows in tight
DAY 2
MORNING: 30 minute walk EVENING: Lower Body Strength Routine
EXERCISE SETS REPS NOTES
Alternating lunges 3 12 Knees bent to 90 degrees
Narrow squats 3 10 Feet facing forward, narrow stance
Deadlifts 3 12 Keep good form
Wide squats 3 12 Feet beyond shoulder width
Pile squat 3 till exhaustion Feet pointing outwards
Leg extensions 3 12 Keep lower back into back rest
DAY 3
MORNING: 25 minute jog EVENING: Total Body HIIT (High Intensity Interval Training)
Format: Do each exercise one after the other, completing a total of three sets. Have only a 25 second break between exercises. Complete 3 sets of Round 1 first, followed by 3 sets of Round 2. Try to keep your heart rate high throughout. Work hard.
ROUND 1      
EXERCISE SETS REPS NOTES
Squat jumps 0 20 Squat beyond 90 degrees, explosive jumps
Wall ball squat throws 0 15 Use a medicine ball
2 Handed kettle bell swings 0 15 Suitable weight to push yourself
Burpees 0 10 Keep core strong, explosive jumps
ROUND 2      
EXERCISE SETS REPS NOTES
Step ups (alternate leg) 0 10 reps (each leg) Box higher than knee height, drive knee to chest at top
Tricep dips 0 10 Elbows at 90 degrees
Box jumps 0 10 Box higher than knee height
Squat hold against wall 0 40 sec Make sure legs are at a right angle (90 degrees)

DIET PLAN

Week 1 & 2 (Repeat over 7 day cycle)
  MONDAY
(workout day)
TUESDAY WEDNESDAY
(workout day)
THURSDAY FRIDAY
(workout day)
SATURDAY SUNDAY
Breakfast + 1 cup of Alkalize & Detox Blend 2 scramble eggs, 1 brown bread slice Green vegetable omelet, 40g/1.4oz cinnamon oats 150g low fat plain yoghurt, 20g/0.7oz berries, 40g/1.4oz oats 2 boiled egg whites, 30g/1oz oats, 20g/0.7oz berries 3 egg omelet, 1 brown bread slice 20g/0.7oz cottage cheese, ½ avocado, 4 rice cakes 2 scramble eggs, 40g/1.4oz oats
Morning Snack 20g/0.7oz cottage cheese, 4 rice cakes, 1 apple 30g/1oz berries, 150g/5.3oz low fat plain yoghurt Can tuna, 1 carrot, 2 tbsp hummus 1 banana, 2 tbsp peanut butter, 2 rice cakes 4 bean mix salad with olive oil and vinegar 2 boiled eggs, 1 brown slice, small salad 20g/0.7oz cottage cheese, 2 rice cakes
Lunch 100g/3.5oz chicken & salad wrap 100g/3.5oz chicken, 100g/3.5oz brown rice, green vegetables ½ avocado, 60g/2.1oz chicken, salad wrap 100g/3.5oz tuna & salad wrap 100g/3.5oz quinoa, 100g/3.5oz chicken, veggie salad 100g/3.5oz tuna/prawns, 100g/3.5oz brown rice, green vegetables Lentil soup
Afternoon Snack ½ avocado on 4 wholegrain crackers, 15 almonds 2 tbsp peanut butter, 1 apple 2 boiled eggs, 15 almonds 15 almonds, 150g low fat plain yoghurt, 20g/0.7oz berries CHEAT MEAL
150g
Veggie sticks, 20g/0.7oz hummus 15 walnuts, 20g/0.7oz cottage cheese, 2 rice cakes
Dinner + 1 cup Fat Burn Blend 150g/5.3oz chicken salad 150g/5.3oz chicken, vegetable, 100g/3.5oz brown rice stir fry 2 slices vegetable quiche, salad Zucchini based pizza, topped 100g/3.5oz chicken, vegetables 100g/3.5oz lean beef, vegetable, 100g/3.5oz brown rice pasta Grilled fish and vegetables 2 San choy bow
Post-Workout Nutrition 1scoop protein powder N/A 1/2scoop protein powder N/A 1scoop protein powder N/A N/A

 

Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.