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Jamie Eason's LiveFit Trainer: Day 66
Day 66! Can you believe you've come this far? If you reached this point, I know you're going to make it all the way to the end.
What's amazing about this program, or any transformation, is the far-reaching nature of its benefits. Think about it: You've been training for a little more than two months now, but if you stick with it, the results will remain for the rest of your life - which will probably now last longer than it would have otherwise!
Now that's what I call winning!
Terms you'll need to know:
Superset: Perform the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest in between before repeating again.
Active rest: Instead, do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope). Immediately repeat the first exercise.
Triple set: Perform the first exercise, followed immediately by the second exercise, followed immediately by the third exercise. Only then do you take the 2-minute rest in between before repeating again.
The Workout:
Superset:
Incline Dumbbell Press
3 sets of 15 reps
Dumbbell Shoulder Press
3 sets of 15 reps
Working Set + Active Rest:
Cable Crossover
3 sets of 15 reps
Plyo Kettlebell Pushups
3 sets of 12 reps
Working Set + Active Rest:
One-Arm Overhead Kettlebell Squats
3 sets of 15 reps, each side
Jackknife Sit-Up (on a bench)
3 sets of 15 reps
Superset + Active Rest Combo:
Side Lateral Raise
3 sets of 15 reps
Standing Dumbbell Upright Row
3 sets of 15 reps
Burpee (active rest)
3 sets of 10 reps
Triple Set:
Dips - Triceps Version
3 sets of 15 reps
Knee/Hip Raise On Parallel Bars
3 sets of 15 reps
Pushups
3 sets of 15 reps
Running, Treadmill
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total
The Meal Plan:
See the introduction to Phase 3 for guidance on manipulating your calories and portions:
| LOW-CARB DAY CALORIE CALCULATOR |
Breakfast:
-
Egg Whites
-
Whole Egg
Ladies - 1 egg
Guys - 2 eggs -
Oatmeal
-
Egg Whites
-
Ezekiel Toast with all-natural peanut butter
1 piece
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
Mid-Morning:
Lunch:
Or
Mid-Afternoon:
Or
Dinner:
Or
Evening:
Or
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
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