The 30-day Swimsuit Plan – Week 3

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! Just tell yourself to get through this week and you’ll find yourself
ready and waiting for week 4!

Week #3 Workout: Total-Body Shape-Up!
· Squat to Sumo
· Bentover Row with Lunges
· Front Kick Reverse Lunge with Arm Reach
· Pushups
· Flashdance

The point of your week threeworkout is to perform challenging exercises
that strengthen the upper and lower body together, all while doing a cardio
move to make you breathe harder! You can use a dumbbell, a resistance
tube, or even a milk jug filled with water.

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.

· 1 cup of greek yogurt, plain (not sweetened, if you need sweetness,
add 1 tsp of real sugar, it’s a whole 15 calories J)
· 1 cup of strawberries

· 1 protein shake (~250 calories)
· 1 spoonful of peanut butter

Afternoon Snack:
· 2 small handfuls of salted pumpkin seeds
· 1 apple

· 1 baked chicken breast
· ½ baked sweet potato w/salt pepper
· 2 cups steamed veggies
· 1 glass of milk/soy

*6-8 glasses of water throughout the day

Download Plan Here

Melanie Douglass, R.D., NASM, AFAA

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