Lesson 5.2: Week 5 Eating and Exercise Plan
Eating and Exercise Plan
This is your eating and exercise plan for week 5.
Shopping ListDay 1
EATING
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Breakfast
2 fried eggs with ham and chives with vegetables on the side (capsicum or mushroom or spinach)
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Lunch
Leftovers: Quinoa with Beef and Roasted Vegetables
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Dinner
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EXERCISE
| Beginner: | Do a moderate intensity walk/jog/bike/exercise machine ride in a hilly or inclined area for 20 minutes (> 80% of MaxHR). Do 1 sets x 20 moderate level tricep dips, 3 set 15 x advanced push ups and 1 set of 20 sit ups. |
| Intermediate: | Do a moderate intensity walk/jog/bike/exercise machine ride in a hilly or inclined area for 25 minutes (> 80% of MaxHR). Do 2 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups, and 2 sets of 20 sit ups using a park bench or at home. |
| Advanced: | Do a high intensity walk/jog/bike/exercise machine ride in a hilly or inclined area for 25 minutes (> 80% of MaxHR). Do 3 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups and 2 sets of 20 sit ups using a park bench or at home. |
| ** please do stretches as per video before starting** ** Watch moderate level triceps video in lesson 5.1** | |
Day 2
EXERCISE
| Beginner: | Find a hill or incline or use a treadmill. Walk up as fast as you can go for 1 min. Then walk down or slow the machine right down. Repeat 9 times. High Intensity Interval Training (> 80% of MaxHR). Do 1 sets x 20 moderate level tricep dips and 3 sets 10 x advanced push ups and 1 set of 20 sit ups. |
| Intermediate: | Do 1 set of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 2 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups and 2 sets of 20 sit ups using a park bench or at home. |
| Advanced: | Do 2 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 3 sets x 20 medium level tricep dips, 3 sets 20 x advanced push ups and 2 sets of 20 sit ups using a park bench or at home. |
| ** Watch moderate level triceps video in lesson 5.1** ** Review “Simple HIIT exercise routine” in lesson 5.1 ** | |
Day 3
EATING
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Breakfast
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Lunch
Leftovers: Home-made Hummus on Rye with carrot and celery and 1 piece of wholemeal pita bread
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Dinner
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EXERCISE
| Beginner: | Walk/jog/cycle as fast as you can go for 1 min. Then walk/jog/cycle in recovery without stopping for 1 minute. Repeat 8 times. High Intensity Interval Training (> 80% of MaxHR). Do 1 sets x 20 moderate level tricep dips and 3 set 10 x advanced push ups |
| Intermediate: | Do 2 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. |
| Advanced: | Do 3 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. |
| ** please do stretches as per video before starting** ** Watch moderate level triceps video in lesson 5.1** ** Review “Simple HIIT exercise routine” in lesson 5.1 ** | |
Day 4
EXERCISE
| Rest Day. ** Watch the “Mindfulness Drinking Water Exercise” and try it. ** |
Day 5
EATING
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Breakfast
Leftovers: Home-made Hummus on Rye with avocado and 2 pieces of rye and a sprinkle of sesame (optional)
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Lunch
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Dinner
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EXERCISE
| Beginner: | Find a hill or incline or use a treadmill. Walk up as fast as you can go for 1 min. Then walk down or slow the machine right down. Repeat 10 times. High Intensity Interval Training (> 80% of MaxHR). Do 2 sets x 20 moderate level tricep dips and 3 set 10 x advanced push ups. |
| Intermediate: | Using a skipping rope, skip as fast as you can for 1 min and then skip as slow as you like for recovery for 1 min. Repeat this 2 minute cycle 6 times |
| Advanced: | Using a skipping rope, skip as fast as you can for 1 min and then skip as slow as you like for recovery for 1 min. Repeat this 2 minute cycle 10 times. |
| ** please do stretches as per video before starting** | |
Day 6
EXERCISE
| Beginner: | Try the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 1 set. |
| Intermediate: | Do 3 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 2 sets of 20 sit ups |
| Advanced: | Do 3 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 3 sets x 20 medium level tricep dips, 3 sets 20 x advanced push and 2 sets of 20 sit ups ups. |
| ** Review “Simple HIIT exercise routine” in lesson 5.1 ** | |
Day 7
EATING
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Breakfast
Apple Delight: 1/2 sliced red apple (like toothpicks), 1/2 cup Greek yogurt, 1/2 cup Quickoats and 1/2 tsp cinnamon
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Lunch
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Dinner
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EXERCISE
| Rest Day. Go for a mindfulness walk/slow 20 minute jog on the beach to relax your muscles. |
Snack List
You may choose a snack from this list either for morning tea or afternoon tea
| 1/2 punnet berries |
| 2 pieces of shaved ham |
| 1/3 avocado |
| 1 small apple or pear |
| 2 pieces of roasted chicken |
| small tub Greek yogurt |