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The 30-day Swimsuit Plan! - Week 4
The 30-day Swimsuit Plan! - Week 4

The 30-day Swimsuit Plan - Week 4

Studio 5 Health & Fitness Contributor, Melanie Douglass, shares a 30-day plan to slim down, tighten up and feel amazing this swimsuit season.

Okay, here it is! Week three" come on, you can do anything for just a week! This is the last week of the plan. You can repeat the 4 week cycle or take the parts that worked for you and incorporate them into your everyday, healthy lifestyle. Hard work, self-discipline and pre-planned structure do pay off! Be strong!

Week #4Workout: Define and Align
· Leaning Lunges
· Standing Oblique Drops
· High Knee Jog
· Plank Drops
· Power Ab Crunches


The point of your week four workout is to perform targeted moves, in a slow-controlled, perfectly aligned manner. The slowness is a new challenge for your muscles and doing everything in perfect alignment will tighten up your abs. You can incorporate more cardio from previous weeks' workouts, or go for a 30-min walk after this workout (or some sort of cardio).

There are 5 exercises, each performed for one minute. I start each exercise as "low impact" and then progress to "high impact". You can choose if you want to work low or high based on your abilities and fitness level. But do push yourself!

Repeat the 5-minute video clip (ie, "the circuit") at least 3 - 6 times, so you get a good 15 - 30 minute sweat/burn session!

What to Eat
This meal plan is meant to be simple. It's structured and controlled so that you really and truly end up eating less, without feeling deprived.

Follow the meal guide below for 5 days. Then eat thehealthy foods you want, in moderation, for 2 days.

Breakfast:
· 1 cup of bran flakes
· ½ cup milk or plain greek yogurt
· ½ banana

Lunch:
· 1 chicken breast
· 2/3 cup brown rice

Afternoon Snack:
· 1 handful of snap peas or pepper slices
· 12 walnuts

Dinner:
· 3 oz of lean meat, or ½ cup of rinsed beans
· 2 cups steamed or raw veggies
· 1 cup of watermelon or grapes
· 1 cup milk or soy milk

*6-8 glasses of water throughout the day

Click Here to download meal plan.


Melanie Douglass, R.D., NASM, AFAA
melaniedouglass@gmail.com

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