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Lesson 6.2: Week 6: Eating and Exercise Plan

Eating and Exercise Plan

This is your eating and exercise plan for week 6.

Day 1

EATING

	Breakfast Cherry Tomato, Asparagus Omelette: Mix together 2 eggs, 8 cherry tomatoes (halved) and 8 Asparagus spears (cut into thirds) and cook with 1 tbsp olive oil in a saute pan. Serve on 1 piece of rye toast
	Lunch Leftovers: Asian Salad with Mince Lamb in Pita Bread
	Dinner Slow cooked Mediterranean chicken

EXERCISE

Beginner:	Do 1 set of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 3 sets x 30 moderate level tricep dips and 3 set 15 x advanced push ups
Intermediate:	Do 3 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 2 sets x 20 advanced level tricep dips and 3 sets 20 x advanced push ups.
Advanced:	Do 3 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 3 sets x 20 advanced level tricep dips and 3 sets 20 x advanced push ups.
please do stretches as per video before starting Please watch advanced triceps video in lesson 6.1

Day 2

EATING

	Breakfast Breakfast Burrito
	Lunch Leftovers (from dinner): Slow cooked Mediterranean chicken
	Dinner Lamb cutlets with brocolli and cauliflower salad

EXERCISE

Beginner:	Do 2 sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house.
Intermediate:	Do a high intensity jog/bike/exercise machine ride in a hilly or inclined area for 20 minutes (> 80% of MaxHR). Do 2 sets x 20 medium level advanced dips, 3 sets 20 x advanced push ups and 2 sets of 20 sit ups.
Advanced:	Do a high intensity jog/bike/exercise machine ride in a hilly or inclined area for 25 minutes (> 80% of MaxHR). Do 3 sets x 20 advanced level tricep dips, 3 sets 20 x advanced push ups and 2 sets of 20 sit ups.
Please watch advanced triceps video in lesson 6.1

Day 3

EATING

	Breakfast FAST. Skip Breakfast
	Lunch Rye-on-the-go: Mix 1 can of tuna or salmon in olive oil with lemon juice. Add on top of 2 pieces of rye bread and garnish with chives, spring onion or green salad leaves
	Dinner Mustard flavoured chicken breasts

EXERCISE

Beginner:	Do a high intensity walk/jog/bike/exercise machine ride in a hilly or inclined area for 15 minutes (> 80% of MaxHR). Do 3 sets x 20 moderate level tricep dips, 3 set 20 x advanced push ups and 2 sets of 20 sit 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 8 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 4

EATING

	Breakfast 2 boiled eggs with cherry tomatoes and lettuce salad
	Lunch Leftovers from last nights dinner to make Shredded Mustard Chicken Salad
	Dinner Cantonese style steamed fish

EXERCISE

Rest Day. Watch “Mindfulness Example” video and practice some examples.

Day 5

EATING

	Breakfast FAST. Skip Breakfast
	Lunch Super Quick Tuna Salad
	Dinner Garlic Beef Stir Fry

EXERCISE

Beginner:	Do 3 sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house.
Intermediate:	Do 3 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house.
Advanced:	Do 4 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house.
please do stretches as per video before starting

Day 6

EATING

	Breakfast Scrambled Eggs with Kale and Tomato
	Lunch Leftovers: Garlic Beef Stir Fry with 1/2 cup brown rice
	Dinner Asian Chicken Bowl

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 12 times. High Intensity Interval Training (> 80% of MaxHR). Do 2 sets x 20 moderate advanced tricep dips, 3 set 20 x advanced push ups and 3 sets of 20 sit ups.
Intermediate:	Find a hill or incline or use a treadmill. Walk up as run 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 3 sets x 20 advanced level tricep dips, 3 set 20 x advanced push ups and 3 sets of 20 sit ups.
Advanced:	Find a hill or incline or use a treadmill. Walk up as run as you can go for 1 min. Then walk down or slow the machine right down. Repeat 12 times. High Intensity Interval Training (> 80% of MaxHR). Do 3 sets x 20 advanced level tricep dips, 3 set 20 x advanced push ups and 3 sets of 20 sit ups.
please do stretches as per video before starting

Day 7

EATING

	Breakfast Zucchini, ham and chive pikelets
	Lunch Leftovers: Asian Chicken Bowl with 1/2 cup brown rice
	Dinner Spicy Garlic Skewers

EXERCISE

Beginner:	Do 3 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 3 sets x 20 moderate advanced tricep dips, 3 set 20 x advanced push ups and 3 sets of 20 sit ups.
Intermediate:	Do 4 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 3 sets x 20 moderate advanced tricep dips, 3 set 20 x advanced push ups and 3 sets of 20 sit ups.
Advanced:	Do 5 x sets of the “Simple HIIT exercise routine” in lesson 5.1 in your house. Do 3 sets x 20 moderate advanced tricep dips, 3 set 20 x advanced push and 3 sets of 20 sit ups.
please do stretches as per video before starting

Snack List

This week, you may only choose a snack on days 2, 4 and 6 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