7 Day Challenge Details:

  1. Delete all social media apps.

  2. You can run your business instagram from Meta (facebook business suit) where you can schedule posts and stories. Or post reels from your instagram desktop.

  3. Fast from listening to any music, watching any tv, listing to podcast or YouTube, and reading any books.

  4. No alcohol
  5. 1 Gallon of water per day
  6. 3 yummy meals per day. Here’s the link to my Pinterest board for ideas!
  7. Daily Scripture
    1. Workout 1x per day for 30-45 minutes

DAILY SCRIPTURE

1. Romans 5: Peace and Hope

2. Romans 8:5 Living by Flesh

3. Romans 9: 16-18: Human Desire

4. 1 Corinthians 4

5. 1 Corinthians 9: 24-27

6. 1 Corinthians 13

7. 2 Corinthians 1

WORKOUT SAMPLE PLAN

Day One: Legs & Booty HIIT

Warm up: 10 min stair climber

Circuit 1: Do 3x through

  • Reverse lunges 10 each leg
  • Jump squats 10 total
  • Forward lunges 10 each leg
  • Sumo squats 10 total
  • Jump lunges 20 Toal

Circuit 2: Do 3x through

  • Side lunges 10 each leg
  • Burbees 10 total
  • Hip thrusts 20 total
  • Mountain climbers 30 total

Day Two: 30 Minutes of Yoga

Day Three: Upper Body & abs

Circuit 1: Do 3x through

  • Push-ups 15
  • Russian twists 50
  • Bicep curls 8
  • Side extensions 12 e/s
  • Shoulder press 10
  • Froggy In and out 25

Circuit 2: Do 3x through

  • Bands Over head single arm pull 10
  • Leg extension abs with pulse up 10
  • Single arm row 10
  • Jumping jacks 50
  • Hammer curls 10
  • Single leg to elbow spider abs 20
  • Bands Chest pull 10

Day Four: 30-45 minute brisk walk

Day Five: Legs & booty

Circuit 1: Do 3x through

  • Reverse lunges 12 each leg
  • RDLS 12 total
  • Split lunge jump 24 total
  • Kettle bell swings 12 total
  • Weighted donkey kick backs 12 each leg
  • Fire hydrant 12 each leg

Leg press machine 3x

  • Regular press 12 total
  • Single leg press 12 each leg

Day Six: Light run or cardio machine

Day Seven: Booty and abs

+ 20 min Stair climber

Repeat 3x

  • Weighted hip thrusts 20 total
  • Weighted froggy sit ups 20 total
  • Clam thrusts (feet together knees out) 20 total
  • Weighted flutter kicks 20 total
  • Weighted Russian twists 25 total
  • Spider side abs 10 each side

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