Are you tired of feeling out of shape, out of control, and uncomfortable in your own skin? These last few months have been challenging on a number of fronts. We’ve had to juggle kids and work all while trying to maintain some normalcy. Needless to say, it’s only natural we fell off the wagon. But all is not lost. Follow this 60-day program and you’ll be fitter than ever before!
The PLAN:
Clean up your diet. No more processed foods. Focus on eating whole foods like fruits, vegetables, lean proteins and healthy fats such as avocados and nuts. Keep an eye on portion sizes by using your hand to measure. The size of your hand is a serving of vegetables, palm-size is used for meat and grains. Fat is generally the size of your thumb. Completely remove refined sugars—ice cream, cookies, cakes, chips, crackers, etc.—these will not help you get fit and strong. These foods are treats and should be limited, but if you want to see serious results then take them out completely for the next 60 days.
No alcohol. I know, this is a tough one. I hear a lot of clients talk about how a glass of wine or a beer at the end of the day helps them manage stress. However, this is the very reason you should consider cutting it out completely. When we use things like alcohol to manage our stress it becomes a bad habit and more difficult to stop. Give yourself an opportunity to manage stress through different means. You have 60 days to prove to yourself you are strong enough. I know you can do it!
The WORKOUT:
Time for the workout! This is a progressive-overload program which means something must increase over time. Your goal is to increase the number of repetitions completed by adding rounds and also build strength by adding weight. DO NOT add weight if your form is off and you’re unable to complete the workout properly. Add weight only when you feel confident in your ability to push further. Always focus on FORM and TECHNIQUE first. And remember, consult with your physician before beginning any new training program. Good luck!
Week 1-3:
3 days of Strength and 2 days Cardio. Pick a weight that you feel comfortable with. Start light.
Week 3-6:
4 days of Strength. Add a round and, if possible, increase weight. Keep cardio to 2 days per week.
Week 6-8:
5 days of Strength. Add a round and, if possible, increase weight. Keep cardio to 2 days per week.
Strength Training: 45-60 minutes
Cardio: 45-60 minutes. (Walking, biking, running, and the elliptical are all great sources of cardio.)
Workout option 1: 3-5 rounds
10 Bicep curls
10 Shoulder press
10 Diamond push-ups
10 Lunges
10 Squats
The WORKOUT continued:
Workout option 2: 2-4 rounds
10 Bent-over rows
10 Burpees
20 Bicycle sit-ups
20 Squats
20 V-ups
10 Pushups
Workout option 3: 3-5 rounds
Split squat, 10 each leg
10 Lateral and front raises for shoulders
10 Deadlifts with upright row
10 DB (dumbbell) burpees
10 Blast-off pushups
Workout option 4: 3-5 rounds
10 Goblet squats
10 DB (dumbbell) dead clean squat press
10 Wide grip pushups
10 Thrusters
10 Butterfly sit-ups
Workout option 5: 3-5 rounds
10 Heel elevated squats
10 Renegade rows
10 Tricep pushups
10 Plank burpees
10 Curl and press
Here’s an explanation of some of the lesser-known exercises:
Bent over rows – Assume a standing position while holding the bar using a double overhand grip. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades. Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.
Lateral and front raises for shoulders – For lateral, stand with your feet hip-width apart and slightly bend your hips and knees. Hold dumbbells at your sides with your palms facing in and bend your elbows slightly. Tighten your core and raise the dumbbells to the side until your upper arms are no higher than shoulder height. Lower the dumbbells with control to return to the starting position. For front raises, it’s a similar exercise, but bringing the weight up in front of you rather than to the sides.
Blast off pushup – Instead of doing the standard up-and-down motion, you’re shooting your lower body back into a crouch hover plank-like position then quickly bringing your body back into a push-up, all in one fluid motion.
Goblet squat – Vertically hold a dumbbell, gripping it with both hands underneath the top of the weight. The dumbbell should be positioned against your chest and will remain in contact with it throughout the entire movement. Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright. Allow your elbows to track between your knees, stopping when they touch. Drive up through your heels back to the starting position.
Dumbbell dead clean squat press – Place two dumbbells on the floor. Stand with your feet straight and hip-width apart. Hinge at your hips, bending them back and allowing your knees to bend until you can reach the dumbbells on the floor. Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned. If you’re starting from a standing position, bend your hips back and allow your knees to bend as needed until the dumbbells hang just outside your knees. This is called the hang position of a clean, and you can begin the exercise from here. Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward. As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again, and allow the momentum to carry the dumbbells up in front of you. Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat to absorb the force. Your thumbs should be facing backward and your closed palms facing each other.
Nidaa Hossenlopp is a personal trainer and creator of Trufitness with Nidaa. She is a wife, mother of 2, and dedicated to educating women and men about the benefits of exercise for the mind, body and soul. For more health and fitness ideas or questions about your fitness journey contact her at trufitnesswithnidaa@gmail.com or visit her website at trufitnesswithnidaa.com. You can also follow Nidaa on Instagram @trufitnesswithnidaa and Facebook @Trufitness with Nidaa.
