1. On Mondays, Wednesdays, and Fridays you'll do strength workouts that work your entire body.
Mondays also target your arms.
Wednesdays also target your legs.
Fridays also target your core.
2. You'll do the same Monday, Wednesday, Friday workouts each week for the entire month, each week using incrementally heavier dumbbells. For example, if you did 10-pound goblet squats on the first Monday of the challenge, aim to use 12-pound dumbbells in week two. If you don't have access to dumbbells in the weights you need, you can add extra sets to your workout instead.
3. When selecting a weight to start with, there's a simple rule of thumb: Choose a weight you can lift with perfect form for the number of reps prescribed plus one or two more. If you think you can do more than two additional reps with perfect form, you should use heavier weights.
4. Saturdays are for cardio. You will choose the exercise you most enjoy — running, swimming, biking, elliptical, rowing, etc. — and we will give you guidelines for time and intervals.
BuzzFeed Life consulted with nutritionist Erica Giovinazzo, MS, RD to put together four different eating plans — each one with a different caloric goal — and healthy recipes for breakfasts, lunches, dinners, and snacks that will help you feel energized every day.
Get the recipes here.
Click here for more complete instructions for Monday's workout including animated GIFs of each move and tips on form.
Click here for more complete instructions for Wednesday's workout including animated GIFs of each move and tips on form.
Click here for more complete instructions for Friday's workout including animated GIFs of each move and tips on form.
Click here for more information about the cardio workout.
Original article and pictures take www.buzzfeed.com site
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