Lesson 3.2: Week 3 Eating and Exercise Plan
Eating and Exercise Plan
This is your eating and exercise plan for week 3.
Day 1
EATING
![]() |
Breakfast
|
![]() |
Lunch
|
![]() |
Dinner
|
EXERCISE
Beginner: | Walk/jog/or exercise machine 15 minutes of moderate intensity (60% – 70% of MaxHR). Do 1 set x 10 basic tricep dips and 1 set 10 x basic push ups. |
Intermediate: | Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 1 set x 10 basic tricep dips, and 1 set 10 x basic push ups. |
Advanced: | Jog/Exercise machine/bike or swim 30 minutes high intensity (>80% of MaxHR). Do 1 set x 10 basic tricep dips, and 1 set 10 x basic or advanced push ups. |
** please do stretches as per video in lesson 1.1 before starting**** please watch basic triceps and biceps videos in lesson 3.1** |
Day 2
EXERCISE
Beginner: | Walk/jog/or exercise machine 15 minutes of moderate intensity (60% – 70% of MaxHR). Do 1 set x 10 basic tricep dips and 1 set 10 x basic push ups. |
Intermediate: | Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 1 set x 10 basic tricep dips and 1 set 10 x basic push ups. Choose a different activity to Day 1 |
Advanced: | Jog/Exercise machine/bike or swim 30 minutes high intensity (>80% of MaxHR). Choose a different activity to Day 1. Do 1 sets x 10 basic tricep dips and 1 sets 10 x basic or advanced push ups. |
** please do stretches as per video in lesson 1.1 before starting** ** please watch basic triceps and biceps videos in lesson 3.1** |
Day 3
EATING
![]() |
Breakfast
Zucchini, Ham and Chive Pikelets (leftovers from day before)
|
![]() |
Lunch
2 x Malaysian Grilled Chicken drumsticks to be made into Zesty Chicken Salad
|
![]() |
Dinner
|
EXERCISE
Rest Day. Do a mindful walk in your lunch break today. |
Day 4
EATING
![]() |
Breakfast
|
![]() |
Lunch
|
![]() |
Dinner
|
EXERCISE
Beginner: | Walk/jog/or exercise machine 15 minutes of moderate intensity (60% – 70% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 set 10 x basic push ups. |
Intermediate: | Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 sets 10 x basic push ups. |
Advanced: | Sprint 10 minutes high intensity (>80% of MaxHR). Do 2 sets x 20 basic tricep dips and 2 sets x 20 advanced push ups. |
** please do stretches as per video in lesson 1.1 before starting** ** review basic triceps and biceps videos in lesson 3.1 if needed |
Day 5
EXERCISE
Beginner: | Walk/jog/or exercise machine 15 minutes of moderate intensity (60% – 70% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 set 10 x basic push ups. |
Intermediate: | Jog/Exercise machine/bike or swim 15 minutes high intensity (>80% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 sets 10 x advanced push ups. |
Advanced: | Cycle 10 minutes high intensity (>80% of MaxHR). Do 2 sets x 20 basic tricep dips and 2 sets 20 x advanced push ups. |
** please do stretches as per video in lesson 1.1 before starting** ** Review basic triceps and biceps videos in lesson 3.1 if needed** |
Day 6
EXERCISE
Beginner: | Walk/jog/or exercise machine 20 minutes of moderate intensity (60% – 70% of MaxHR). Do 2 sets x 10 basic tricep dips and 2 set 10 x basic push ups. |
Intermediate: | Jog/Exercise machine/bike or swim 20 minutes high intensity (>80% of MaxHR). Do 2 sets x 15 basic tricep dips and 2 sets x 15 advanced push ups. |
Advanced: | Cycle or sprint 10 minutes high intensity on a hilly incline (>80% of MaxHR). Do 2 sets x 20 moderate basic tricep dips and 2 sets 20 x advanced push ups. |
** please do stretches as per video before starting** ** Review triceps and biceps videos in lesson 3.1 if needed** |
Day 7
EXERCISE
Rest Day |
Snack List
You may choose a snack from this list either for morning tea or afternoon tea
1/2 punnet berries |
3 pieces of shaved ham |
1/3 avocado |
1 small apple or pear |
2 pieces of roasted chicken |
small tub Greek yogurt |