BluePrint for Weight Loss by Devon McArthur, Devon McArthur (the snowy day read aloud txt) 📖

Seven Day Challenge

Home full body Workout (Pair with one circuit with one single targeted area of your choice below)

1 minute each workout with 15 Seconds Rest in between.

Burpees

Russian Twist

Knee ups

Knee move plank

Sprint on the spot

Jump rope (Alternative is Jump squats

Bicycle kicks

Mountain Climbers

Diets: 3 Meals. Accelerated fat loss, skip Breakfast and Snacks in the am, have lunch at 3 STICK TO THE REST OF THE PLAN

Breakfast

Muesli and yogurt (or 250grams) Low skim Milk

A blend of veggies in a smoothie (Cucumber, Kale, Spinach, Apple, Water)

3 Boiled eggs and 2 slices of rye bread.

(Snacks)

Fruits (Apple, Banana and some cottage cheese)

Protein Bar

Handful of Nuts

Lunch

Tuna (250gm) with a sweet potato

Chicken and basmati rice, no oil, spices should definitely be Used

Chicken Salad

(Snacks)

Fruits (Apple, Banana and some cottage cheese)

Protein Bar

Handful of Nuts

Dinner Low Carb fish pie

Veggies 60% of the plate with a chicken breast or lean steak

Casserole

 

(Snacks)

Popcorn (No salt)

Nuts (handful)

Berries with Greek yoghurt

Remember- no sugary drinks, no breads that aren’t whole (Rye is perfect).

Try maximise your sleep, 8 hours will do you good as well as the training programme which is meant to be fun, not too difficult and smash the fat off your body.

We have specific workouts to target specific body parts with no gym equipment needed.

Arms Difficulty range from Beginner to Legendary 8 Reps; 15 Reps; 20 reps. 10 second rest in-between. Repeat the workout 3 Times minimum (Calories burnt is roughly 600-800)

 

Incline Push up

Decline push up

Plank (30 second; 45; 1 minute)

Triceps dips

Body Saw

Plank up and down (Time as above)

Side Plank

Inchworm

Burpee with Push up

Legs Difficulty range from Beginner to Legendary 8 Reps; 15 Reps; 20 reps. 10 second rest in-between.

Jump squats

Squats

Single leg lunge

Reverse lunge

Jump squat

High Knees

Jumping Jacks

Sidestep Kicks

Plank(30 second; 45; 1 minute)

Abs Difficulty range from Beginner to Legendary 8 Reps; 15 Reps; 20 reps. 10 second rest in-between.

Plank(30 second; 45; 1 minute)

Sit up

Leg raise

Toe toucher

Reverse crunch

 

Really hope you enjoy this workout and diet challenge… Only 7 days but after 7 days you’ll feel better.

If you have any questions at all don’t hesitate to send me an email on programmes@strengththeory.co.za

Disclaimer and terms and conditions relate to www.strengththeory.co.za

 

 

Take up the challenge, try your hardest and come back and let me know. 

 

Imprint

Publication Date: 09-15-2020

All Rights Reserved

Dedication:
Dedicate to my clients, family and my friends who've helped me thus far.