Lesson 3.2: Week 3 Eating and Exercise Plan
Eating and Exercise Plan
This is your eating and exercise plan for week 3.
Shopping ListDay 1
EATING
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Breakfast
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Lunch
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Dinner
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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
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Breakfast
Zucchini, Ham and Chive Pikelets (leftovers from day before)
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Lunch
2 x Malaysian Grilled Chicken drumsticks to be made into Zesty Chicken Salad
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Dinner
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EXERCISE
| Rest Day. Do a mindful walk in your lunch break today. |
Day 4
EATING
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Breakfast
|
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Lunch
|
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Dinner
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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 |