2-Week Fitness & Food Plan for a Coachella-Ready Bod
Coachella is right around the corner, which means crop-tops and short shorts. The perfect accessory for these adorable outfits is a fit, sexy body. Unfortunately we cannot purchase this at H & M, but we can do a few things to get the body we want by the big day. This fitness and food plan will get you crop-top abs, short shorts thighs and a fired up metabolism for the big day. 2 weeks to a tight toned physique!
In order to whittle the waist and tone the thighs, you need to lift weights and perform HIIT because the two burns more calories and torches fat than just one alone. In addition to a specific workout program, we have to make some food substitutions to look our absolute best by the time we are front row center for Florence. These substitutions can be easily implemented and do not require deprivation. If you want to take it one step further, I will provide a meal plan each day that is designed to get you lean quickly.
Below is your go-to plan for the next two weeks. I will be posting a new workout and meal plan each day. If you can’t make it back just remember to keep switching up your workouts between upper, lower and cardio and avoid EVERYTHING white (bread, pasta, rice, etc.)
Day 1: Core and Upper Body
Day 2: Cardio
Day 3: Total Body
Day 4: Cardio
Day 5: Legs
Day 6: Yoga
Day 7: Fun Activity
Repeat
Day 1: Core and Upper Body
While a traditional forearm plank is very effective, it may be time to mix it up and try a few variations. I incorporate these different types of planks into my routine in order to build strength, lean out and see results quickly.
Side Plank with Hip Raise:
How to: Come onto your right forearm with elbow under shoulder and feet stacked on top of one another. Press hips up to the sky, forming a straight line from head to toes. Drop hips back down toward the floor and then lift them right back up. Continue lifting and lowering the hips for 30 seconds each side.
Benefit: Targets the obliques and hips, which helps to create the hourglass shape.
Forearm Plank with Leg Raise
How to: Come onto your forearms with elbows under shoulders and hands clasped. Extend legs straight back, coming onto the balls of your feet. Form a straight line from head to heels. Engage glutes to lift right leg up two inches. Return to center and switch sides. Continue alternating for 1 minute.
Benefit: Targets the gluteus maximus and the transverse abdominus. The dynamic move lifts and tones the rear while flattening the stomach!
Elevator Planks
How to: Come into a straight arm plank with hands under shoulders and feet hip-width apart. Engage the core to draw right knee toward right wrist. Hold for 1-2 seconds. Then lift right knee up to right elbow, using the strength of your core to lift. Return your foot back to the starting position and repeat the movement on the other side. Be sure to keep hips level and shoulders over wrists. Continue to alternate for 1 minute.
Benefit: Targets the entire core musculature as well as the upper body. This is my go to move to flatten out my lower stomach!
Push-Ups
How to: Come into a push-up position with hands wider than mat width and legs extended straight back. Form one long line from head to heels. Lower down in one unit leading with your chest. Press all the way back to starting position without dipping the hips. Make sure to engage the quads and core the entire time. Perform as many reps as you can in 1 minute.
Benefit: Targets the chest, shoulders, back and core while crushing calories.
Rest for 1-minute then repeat the entire series 3 more times.
Meal time! This is just a suggested plan. Be sure to listen to your body and make sure it works for you. There are many other plans out there so find the right fit for yourself.
Breakfast: 3 Scrambled Eggs, mushrooms and spinach, 1 large grapefruit and ½ avocado
Snack: Handful of almonds or walnuts
Lunch : Turkey wrap with extra greens
Snack : 1 piece of organic cheese and raw veggies
Dinner : Spicy Chicken with broccoli and a green salad
Side salad and 2 Tbsp olive oil/vinegar dressing
*** Drink 3 glasses of lemon water with every meal.
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