Weight Loss 30 day booster bombshells



BOOSTER WEIGHT LOSS TRAINER

by BPI Bombshells

BOOSTER WEIGHT LOSS TRAINER

Training Plan:

WEIGHT LOSS TRAINER

BOOSTER

If you’re looking for a simplified workout and nutrition plan to jumpstart your weight-loss and shed those pounds accumulated from the holiday season, try out this 30 Day Weight Loss Booster program. This program consists of 4 days of workouts per week (for 4 weeks) and “Active Rest Day” plug-ins. There is also a sample meal plan included to help blast unwanted fat away, FOR GOOD. “Every Work-Out” Warm-Up: 5-10 minutes brisk walk/jog Day #1: Repeat Circuit 3x | 3x | 4x | 4x 5 Push-Ups 10 Squats-to-a-Seat 15 Bicycle Crunches 20 Walking Lunges 15 Reverse Crunches 10 Jump Squats 5 Push-Ups Day #2: Repeat Circuit 3x | 3x | 4x | 4x 30 Second Wall Sit 1 Minute Running/Sprinting 30 Second Plank 1 Minute Running/Sprinting 30 Second Squat Pulses 1 Minute Running/Sprinting 30 Second Shoulder Push-Ups 1 Minute Running/Sprinting Day #3: Rest Day #4: Repeat Circuit 3x | 3x | 4x | 4x 10 Leg Extensions 15 Bodyweight Squats 10 Leg Curls 15 Alternating Jumping Lunges 10 Dumbbell Squats

Day #5: Repeat Circuit 3x | 3x | 4x | 4x 10 Dumbbell Front Raises 30 Seconds Jumping Jacks 10 Dumbbell Side Raises 30 Seconds Jumping Jacks 12 Dumbbell Bicep Curls 30 Seconds Jumping Jacks 10 Dumbbell Shoulder Press 30 Seconds Jumping Jacks 12 Dumbbell Incline Bicep Curls Day #6: Active Rest (You choose which Active Rest Plug-In to use, #1 or #2) Active Rest Day Plug-Ins: #1 Treadmill HIIT Workout: 5 Minute Warm-Up @ 4.0 mph Repeat 5x 60 Second Burst @ 6.5 mph 90 Second Recovery @ 4.0 #2 Stairmaster HIIT Workout: 5 Minute Warm-Up @ Level 6 Repeat 5x 2 Minutes @ Level 9 2 Minutes @ Level 5 Day #7: Rest

WEIGHT LOSS TRAINER

BOOSTER WEIGHT LOSS TRAINER

Training Plan: Continued

WEIGHT LOSS TRAINER

BOOSTER

Example Meal Plan: Breakfast: ½ cup oatmeal + ½ cup blueberries + 3 egg whites Snack: 1 medium banana + 1 tablespoon unsalted (or fresh) peanut butter Lunch: 4 oz. chicken breast + 2 cups steamed broccoli Snack: 1-2 scoops whey protein mixed with water Dinner: 4 oz. lean ground beef + 1 cup brown rice + ¼ cup reduced sodium black beans Other Protein Options: Lean ground turkey, small flat iron steak, grilled fish, canned albacore tuna, plain non-fat Greek yogurt Other Vegetable/Fruit Options: Asparagus, green beans, cauliflower, green leafy vegetables, apples, mixed berries Other Carb Options: Whole grain pasta, low-carb whole grain tortillas, quinoa Supplement Suggestions: Whey-HD™ Protein Powder ROXY™ Thermogenic Softgels Best BCAA™

WEIGHT LOSS TRAINER

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