3 Secrets For Long-term Weight Management

calendar_monthWeekly Goal Setting Worksheet

Recipe Inspirations

list_altWeek 12 Grocery List

Mexican Inspired Chicken Salad

Diner Style Tuna Melt and Fries

Ravioli Pizza Bake

Loaded Nachos with Cilantro Lime Crema

Just One More Rep

Full Body Circuit

Close Grip Push Ups

Perform: 3 sets of (5 reps for beginner, 8-10 reps for intermediate, 12-15 reps for advanced)

Completed

Get into a high plank position and place your hands together directly under your shoulders with your index fingers and thumbs touching to form a diamond. Keeping your body in a straight line, lower your body towards the floor, widening your elbows out to the sides. Using your triceps, press your arms back up to straighten. This is one rep.

Jumping Lunges

Perform: 3 sets of (20 sec for beginner, 30 sec intermediate, 45 sec for advanced)

Completed

To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Without rest, repeat this movement alternating which leg is in front. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.

Burpees with a Jump

Perform: 3 sets (modified for beginner take it one leg back at a time) 5-8 reps for beginner, 10-12 for intermediate, 15 reps for advanced

Completed

Lower into a crouching squat with your hands on the floor. Do a squat thrust by jumping your feet back into a plank position. Do one basic push-up, bending the elbows and then straightening back to a plank. Jump the feet forward to the hands, and come into a squat. Do an explosive jump straight up.

Tuck Crunches

Perform: 3 sets of (8 reps for beginner, 12 for intermediate, 15 for advanced)

Completed

Start by lying flat on your back with your arms extended out. Lift your feet up and recline your torso slightly to balance on your tailbone, so your body is at a 45-degree angle. Pull your knees in, while at the same time wrapping your arms around your legs. Contract your abs, then extend your legs as you open your arms to your sides and then back to starting position.

Mobility Balance

Lateral Lunges

Perform: 3 sets of (8/side for beginner, 12/side for intermediate, 15/side for advanced)

Completed

Stand with your feet spread out wider than your hips. Then push your hips back, bend your right knee, and lower your body until your right knee is bent 90 degrees. Push back to start. That's one rep.

Plank Dips

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Start in a reverse tabletop position (pictured) with your arms slightly bent. Press your hands and feet into the floor as you squeeze your glutes and raise your hips to the sky until your torso is parallel to the floor. Make sure to squeeze your upper back and slightly lean your weight over your hands. Slowly lower yourself to the start position.

Heel Touches

Perform: 3 sets of 30 sec

Completed

Start on your back with knees bent and feet on floor, hands on side of body. Lift chest toward the ceiling, keeping neck relaxed and bringing shoulder blades off the ground. Tap right hand to outside of right ankle, squeezing right obliques in the process. Come back to center, keeping shoulders off ground, then tap left hand to outside of left ankle.

Single Leg Bodyweight Deadlifts

Perform: 3 sets of (10 reps for beginner, 15 reps for advanced)

Completed

Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. Begin to drive your left foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight. Slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep. Repeat all reps on one side, then switch legs.

Bird Dogs

Perform: 3 sets of (8/side for beginners, 10/side for intermediate, 15/side for advanced)

Completed

Start on all fours, with hands placed directly under shoulders, knees below hips. Keeping the torso still and core engaged, simultaneously extend the right arm straight out in front of the body and left leg straight back behind the body. Then, bring the right elbow and left knee beneath the torso to touch. Repeat on the opposite side. That's one rep.

Lower Body Conditioning

Split Squats

Perform: 3 sets of (8/leg for beginner, 12/leg for intermediate, 15/leg for advanced)

Completed

Stand with legs split; extend your left leg back. One foot forward lunge and other reverse. That's your starting position. Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up. Pause, then press through your right heel to return to start. That's one rep.

Knee to Squats

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Begin in a kneeling position with your knees hip-width apart, with hands together resting in front of your chest. Inhale and engage your core. Exhale as you transfer your weight to your left foot and step your right foot backwards to return your right knee to the kneeling position.

Walking Lunges

Perform: 3 sets of (30 sec for beginner, 45 sec for intermediate, 60 sec for advanced)

Completed

Stand with feet together, shoulders back, and core tight. Lift your right leg off the floor and take a big step forward. Lower your body toward the floor until the right upper thigh is parallel to the floor and the right knee forms about a 90-degree angle. Alternate each leg as you lunge forward alternating each side.

Plank Jacks

Perform: 3 sets of (8-10 reps for beginner, 12 reps for intermediate, 15 reps for advanced)

Completed

Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Jump your feet out and in (like jumping jacks). Keep body in neutral position and try not to let butt and hips bounce.

Cross Body Crunches

Perform: 3 sets of (20 sec for beginner, 30 sec for intermediate, 45 sec for advanced)

Completed

Start off lying on your back, feet on floor bringing your knees up in a 60 degree angle, placing your hands on either side of your head. Slowly curl up raising your right elbow and your left knee so that they touch over your chest. Curl up raising your right elbow and your left knee so that they touch over your chest.

You've completed week 12!

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