The 4-Week Fitness Plan to Increase Strength: Day 6

Welcome to Day 6 of the four-week fitness plan to increase strength! Day 6 follows the same pattern as Day 3, which focuses on the core.

In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how to make progressions. Best of all: The workouts can be done from your living room. You need a few small pieces of equipment, but other than that, just keep bringing your commitment to taking your health and fitness habits to a new level.

Over the course of four weeks, this program will guide you through three workouts per week; at the end of the fourth week, you should be rewarded with impressive strength and mobility gains. No matter what “performance” means to you, moving better and with more strength is the bedrock of successful performance. Additionally, better movement supported by necessary strength helps to keep nagging or debilitating injuries at bay.

Day 6 targets the all-important core to help you build a strong, functional base. On the days you don’t have a workout scheduled, you can always add a 15–30-minute walk, bike ride or run/walk once, twice or even three times a week. This is totally optional, of course.

Progressions will be made from one week to the next for each exercise, making the baseline exercise more challenging and/or adjusting the sets and reps. Workout duration in this program will typically be between 15–45 minutes, depending on the day, week and pace that is comfortable for you.

The plan progresses in volume of work and difficulty of exercise from week to week.

What You Will Need for the Entire Plan:

• 1 resistance band/tubing with handles and door anchor (resistance level based on what you can use with perfect form)
• 1 pair of workout sliders
• 1 mini band (resistance level based on what you can use with perfect form)
• 1 set of dumbbells,* likely between 15–40 pounds (weight based on what you can use with perfect form).

*It is possible to modify the small number of dumbbell exercises in this program if access to dumbbells isn’t realistic.

How to Follow

Each workout has four exercises and is organized in an “A” set and a “B” set. Begin with the “A” set and alternate between “A1” and “A2” for the designated sets and reps. Once the “A” set is completed, move to the “B” set and complete in the same fashion.

Day 6

Day 6 is core day. This workout will target your core and all of its actions and functions. A rock-solid core is the foundation of movement and high performance — go get it.

Bear Crawl Slider *uncommon

Side Plank with Row *top leg extended

Band Half-Kneeling Anti-Rotation Press

Front Plank Body Blade

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6 Ways to Make Running a Habit

Want to run more, but lack the follow through to actually get out there and do it more than once a month (or less)? Here, Lisa Reichmann and Julie Sapper, the coaches behind Run Farther & Faster in the Washington, D.C. area, offer tips for making running a regular part of your life.

Habit Helper 1: Sign up for a Race

Maybe you’ve never even been to a road race, yet alone participate in one. But whether you’re a regular runner or you’ve never jogged more than a mile, committing yourself to a major goal (like finishing a 5K, or running it in a certain time) is a highly motivating way to stick to your routine.

First, there’s the financial commitment: Once you plunk down the cash to compete (note: most races offer a discounted entry fee if you register in advance), you’ll be more motivated to make it to that starting line. Plus, “Having a concrete date on the calendar in front of you also provides you with a framework to plan your training towards a specific goal,” says Reichmann.

If it’s your first time toeing the line, pick a small, local race (even better if you can practice on the course leading up to race day). Reichmann and Sapper also encourage runners to share their race plans with friends and family, for added incentive to train. “You’ll be more motivated to keep it up if you have others supporting you,” says Sapper.

Habit Helper 2: Track Your Progress

Whether you like to use an app or keep things old-school with pen and paper, logging your workouts is key to keeping up your activity. “Tracking your training gives you a visual reminder of what you’ve accomplished—and guilt if you haven’t logged a workout in a while. And it’s also a way to know if you’re doing too much—or too little,” says Reichmann, who advises that you don’t increase your mileage by more than 10% per week to avoid injury and burnout.

And because you can also record other factors, like time of day, weather, what you ate, and how much sleep you got the night before, “You can start to track trends and figure out what works for successful training and racing,” says Reichmann.

Habit Helper 3: Get Social

When it comes to running, there’s motivation in numbers. Joining a running group or enlisting friends or co-workers to join you for a daily or weekly jog around the park can be just what you need to make running a part of your routine. “Running with people with similar goals is often more motivating than running alone, as you know there is someone else relying on you to show up,” says Reichmann. “Just be sure you’re running with someone who matches your pace. If [the pace] is too fast or too slow, this can lead to injury.”

Branching out online can also up your enthusiasm to get out there, says Sapper. “Many of our runners use social media to post their runs. The praise and encouragement from others keeps them going on the more challenging days.”

Habit Helper 4: Start off Slow

You may be pumped to pound the pavement at a blistering pace when you’re first starting out, but to keep running part of your life for the long term, slow and steady is the way to go. “Give yourself permission to run at a comfortable pace, which is how your body develops endurance,” says Reichmann. “Running at a conversational pace is actually how your body develops endurance, and it helps avoid injury.”

For new runners, Sapper and Reichmann stress the importance of working up to a goal distance as opposed to trying to hit that mark straight away. “Thinking about running a 5K can be daunting for many new runners,” says Sapper. “Instead, take it a day at a time and just try to do a little more each day than you did the day before. These small progressions will add up, and, before you know it, you will be running farther distances.”

Habit Helper 5: Keep it Fresh

Who says you have to run the same route day in and day out? Even if you’re a creature of habit, mixing things up with your runs can keep you coming back for more. “Exploring new running routes allows for a change of scenery,” says Reichmann. “Research local routes, grab a friend, and go explore.”

Another way to fun it up? Treat yourself to new gear. It could be brand new shoes (head to your local running shop to find the perfect pair for you), funky-patterned tights or a neon-colored top. “It doesn’t hurt if it’s cute so that you look forward to putting them on for your run,” says Sapper.

Habit Helper 6: Plan it Right

Whether you’re juggling your career, your kids, or both, it’s easy to let life get in the way of exercise. But if you plan your workouts like you plan meetings or playdates, you’ll be able to find time to get them in. “Sit down at the beginning of each week and put your runs into your calendar,” suggests Reichmann. “Be realistic. If you are not a morning person, don’t schedule the runs for 6 a.m., when you know you will likely sleep through your alarm.”

Other tips for keeping running at the top of your to-do list:

• Be flexible: “Even if you don’t have the entire hour you planned to devote to running, get out for as long as you can,” says Reichmann.
• Be prepared: “Lay out your running clothes the night before a run if you plan to run early in the morning, or pack your running shoes and a change of clothes if you plan to run at work,” says Reichmann.
• Be open: “Let others know about your goals, and seek their support,” says Reichmann. “Ask a spouse, parents, friends, family, co-workers or neighbors to help so that you can carve out time for your training, and honor your commitment.”

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Shrimp & Asparagus Zoodle Pasta

In 20 minutes, whip up Eating Bird Food’s quick and easy low-carb garlic shrimp and asparagus zoodle pasta. This perfect weeknight dinner uses only 10 simple ingredients, and most of them are pantry staples. If you don’t have a spiralizer, just slice zucchini into thin matchsticks, and follow the recipe as normal.  

Shrimp & Asparagus Zoodle Pasta

Ingredients

• 1 tablespoon olive or coconut oil
• 1 pound asparagus, sliced into 2” pieces
• 5 cloves garlic, minced
• 1/2 teaspoon salt
• 1 teaspoon crushed red pepper
• 1/4 teaspoon black pepper
• 1 pound shrimp, peeled and deveined
• 2 tablespoons fresh lemon juice
• 2 medium zucchini, spiralized into noodles
• Fresh parsley (optional garnish)

Directions

Heat oil in a large nonstick skillet over medium heat. Add asparagus, garlic, salt, red pepper and black pepper; cook for 2 minutes, stirring frequently. Add shrimp, and cook for 4 minutes, stirring frequently. Stir in lemon juice. Once shrimp looks cooked through, transfer the mixture to a plate, and set aside.

Add zucchini noodles into the same skillet. Sauté for 1–2 minutes, then add shrimp and asparagus mixture back into the pan. Stir well to combine everything, then remove from heat.

Top with fresh parsley, if using, and serve.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 recipe

Per serving: Calories: 352; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 361mg; Sodium: 727mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 48g

Nutrition Bonus: Potassium: 508mg; Iron: 40%; Vitamin A: 41%; Vitamin C: 93%; Calcium: 28% 

Brittany Mullins is a health coach, certified NASM personal trainer and author of the blog, Eating Bird Food. Check out her blog or follow her on Facebook, Twitter and Instagram for delicious recipes, workouts and tips for living a balanced, healthy life.

Photo courtesy of Brittany Mullins. Original recipe published on Eating Bird Food.

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The Truth About Processed Meats

By definition, “processed meats” refer to meat preserved by smoking, curing, salting or adding chemical preservatives (think ham, bacon, sausage, hot dogs, luncheon meats, salami and so forth). They have been linked to a variety of chronic illness ranging from cancer to heart failure to premature death with many of these claims backed by scientific evidence.

When it comes to processed meats, the media has certainly hammed up the hateful hype, but are they really all that bad? Here’s a closer look at what’s in most processed meats.

The Dark Side of Processed Meats

Processed meats often contain sodium nitrate, an ingredient used to protect us from bacteria that causes foodborne illness. But when in the acidic environment of your stomach, some of the nitrate is converted to nitrite, which binds to proteins in the foods we eat. Some of the nitrite-protein combo is converted into nitrosamine, a known carcinogen. Being exposed to nitrosamines over time can increase your risk for cancer.

The American Institute for Cancer Research (AICR) states that eating regular small amounts of processed meats will increase your risk for cancer. They cited a report finding those who ate 3.5 ounces (99 grams) of processed meat daily experienced increased colorectal cancer risk by 36% compared to those who don’t eat any processed meat. Of course, cancer stems from both genetic and environmental causes, but eating less processed meats is just one of the factors you can control.

Processed meats are also notoriously high in sodium. Most options contain upwards of 500 milligrams per 2-ounce serving (about 2 thin slices), which adds up to over 20% of your daily recommended amount. High sodium intake has long been associated with increased risk for high blood pressure. More recently, researchers have found evidence that, even in the absence of high blood pressure, high sodium intake in the diet can negatively affect organs, including the blood vessels, heart, kidneys and brain.

Some processed meats—like bologna, hot dogs and sausages—are higher in fats than others because they’re made by grinding and combining fatty cuts of meat. As a result, these options can be a sneak source of saturated fat and calories. The higher level of saturated fat and calories is something you should be mindful of especially if you want to eat a heart-healthy diet and/or lose weight.

How to Select Smarter Choices

While we know that eating less processed meat and reaching for the fresh stuff will make us healthier, it’s not always so clear cut. Processed meats may be cheaper to purchase; they have a long shelf-life and can be convenient when you grab a sandwich on the go.

The road to good health is littered with to-do’s, so if reducing processed meat isn’t currently on your radar, here are a few tips and tricks to select smarter slices:

1. Control your portion size. Many of us (myself included) suffer from portion distortion, and need to be mindful when we’re planning our plates. The typical portion size for processed meats is about 2 ounces (56 grams), but remember to check the nutrition label. For deli meats (like ham, turkey, roast beef), 2 ounces is about 2 slices.

2. Be on the sodium look out. It’s best to purchase low-sodium versions whenever possible. Look for options containing 350 milligrams of sodium or less per 2-ounce serving.

3. Beware of saturated fat. Lean processed meats, including turkey, ham and roast beef, are lower in total and saturated fat compared to bologna, pastrami, salami, hot dogs, sausages and corned beef. As a rule of thumb, you should select processed meats with about 2 grams of saturated fat or less per serving. Lean processed meats also contain 10 to 12 grams of protein per serving, which is more than what is found in fattier processed meats.

4. Don’t mind the “no nitrate/nitrite added” labels. This label is not helpful when deciding whether you should shell out extra money for a specific processed slice. Just because it says “no nitrate/nitrite added” doesn’t mean there’s none present. Food companies can add vegetable juices or extracts that may be converted to nitrate/nitrite on the finished product.

5. Pair processed meats with vitamin C. Remember the nitrite-protein combo that is converted to carcinogenic nitrosamine in your stomach? You can decrease the likelihood of this occurring by eating processed meats alongside foods that contain high levels of vitamin C (think citrus fruits, tomatoes, peppers, dark green veggies). Vitamin C blocks the chemical reaction that turns nitrites to nitrosamine, and is just another reason to eat more fruits and veggies.

6. Challenge your lunch box. If you’re used to eating processed meats regularly for lunch, say in a sandwich, try breaking out of this groove. Instead of using deli meats, mix it up with egg salad sandwich, tuna salad sandwiches, chicken sandwiches, and so forth. In fact, if you prefer a low-sodium diet, break out of the sandwich habit since they’re such a sodium bomb—deli meats, cheese and bread all contain appreciable amounts of sodium.

7. Faze out processed meats until they’re a once-in-a-while food. Enjoy processed meats occasionally as you would a holiday ham. While processed meats are a convenient option, they are far from the healthiest choice. If you regularly eat them for breakfast (think bacon and sausage) and lunch (deli meat), make it a goal to cut them out slowly from 1-2 times per day to 1-2 times per week.

How often do you eat processed meats? Share your thoughts and comments below.

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10 Go-To Snacks Under 200 Calories

Whether we’re running to work, the gym or lunch with friends, it seems that we’re always on the go these days. Busy times call for portable snacks that you can throw in your bag to conquer your cravings anytime, anywhere! These simple, wholesome snacks all weigh in at less than 200 calories so you can rest assured that you’re making the most of your snack routine. Snack smarter, not harder!

10 Go-To Snacks Under 200 Calories

1. Oatmeal Chocolate Chip Breakfast Cookies | Skinnytaste
You’re just three ingredients away from these simple treats. While they make a great on-the-go breakfast, they also double as a wholesome snack that can be enjoyed any time of day. For extra crunch, add a small handful of chopped walnuts. Recipe makes 2 servings at 96 calories each.

Nutrition (per serving):  Calories: 96; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 2g; Protein: 2g

2. Quinoa Egg Power Bites | Kathryn Budig
Guess what? Eggs aren’t just for breakfast! With whole-grain quinoa, veggies, pecorino cheese and spices, these power nuggets will keep help you energized through the entire day. They taste even better with a dash of hot sauce! Recipe makes 12 servings at 1 bite each.

Nutrition (per serving):  Calories: 119; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 555mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g

3. Chocolate Peanut Butter Bites | Running With Spoons
The best part about whipping up these easy bites is that you don’t even have to turn on the oven. They’re made with ingredients you likely already have on hand, like peanut butter, banana, honey and whole-grain oats. Make a double batch to have snacks on deck for hungry mouths of all ages all month! Recipe makes 12 servings at 1 (2-inch) ball each.

Nutrition (per serving):  Calories: 123; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 13g; Dietary Fiber: 2g;  Sugar: 7g; Protein: 4g

4. Curry + Sriracha Roasted Chickpeas | Simple Veganista
Next time your salty snack cravings attack with full force, squash them with these tasty baked chickpeas. They’re a crunchy, satisfying way to pack in plant-based protein and fiber. If you’re not a curry fan, try using rosemary and garlic powder instead. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 139; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 796mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 0g; Protein: 5g

5. Coconut Quinoa Hazelnut Granola | Dietitian Debbie Dishes
Roasted hazelnuts, quinoa, cinnamon…what’s not to love about this unique granola recipe? It’s extra-tasty paired with Greek yogurt, almond milk or just straight up by the handful. Portion individual servings in plastic baggies to make on-the-go snacking even easier. Recipe makes 20 servings at 1/4 cup each.

Nutrition (per serving):  Calories: 146; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 33mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 7g; Protein: 3g

6. Salted Cashew Energy Bites with Cranberries | Kristine’s Kitchen Blog
There’s something about sweet and salty flavors in a convenient energy bite that keeps us coming back for more. Cashews make a great mild, nutty base for these bites, but almonds, walnuts or pecans would be delicious as well.  They taste just like cookies, so don’t be surprised if they become your new favorite treat! Recipe makes 18 servings.

Nutrition (per serving):  Calories: 88; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 49mg; Carbohydrate: 13g; Dietary Fiber: 1g;  Sugar: 5g; Protein: 2g

7. Zucchini Banana Chocolate Chip Muffins | Ambitious Kitchen
Ripe banana, shredded zucchini and Greek yogurt add moisture to these whole-grain, low-fat muffins. With 4 grams of protein and 3 grams of filling fiber, they’re a tasty way to power you through that mid-morning or afternoon slump. As an added bonus, they’re freezer-friendly, too! Recipe makes 12 servings.

Nutrition (per serving):  Calories: 153; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 13g; Protein: 4g

8. Cranberry Pistachio Energy Bars | Cooking Light
Sweet, salty, chewy, crunchy… These energy bars have got it all! We love the combination of dried cranberries and roasted pistachios, but feel free to sub in whatever nuts and dried fruits you have on hand, like dried cherries, apricots, walnuts or almonds. Tip: Be sure to press down the mixture very firmly into the pan so the bars don’t crumble! Recipe makes 16 servings.

Nutrition (per serving):  Calories: 193; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 72mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 11g; Protein: 5g

9. Chocolate Orange Energy Bites | My Fussy Eater
Pop a couple of these addictive energy bites into your gym bag, or make a batch to please hungry kids on those busy mornings. They’re packed with simple, nutritious ingredients like rolled oats, peanut butter, honey, and coconut, with the added bonus of chocolate! These freeze beautifully, so feel free to make a double batch. Recipe makes 10 servings.

Nutrition (per serving):  Calories: 156; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 27mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 7g; Protein: 5g

10. No-Bake Peanut Butter Granola Bars | Hummusapien
Swap out the processed granola bars, and make these easy no-bake bars in the comfort of your own home! Medjool dates add natural sweetness while the peanut butter adds protein. They make a great energizing snack after a workout or a simple mid afternoon treat. Recipe makes 12 servings at 1 bar each.

Nutrition (per serving):  Calories: 198; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 12g; Protein: 5g

Want even more healthy snack ideas? Here are 13 go-to snacks under 210 calories.

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Ask the Dietitian: Why is Weight Loss So Hard?

For most of us, weight gain happens oh-so-gradually. An extra two pounds over the course of a year can easily go completely unnoticed (and often does). Over time though, those pounds add up, and after 10 years you suddenly realize you’ve got 20-plus pounds to lose.

Ironically, many successful weight losers will tell you that shedding those pounds wasn’t actually the hardest part — rather, keeping that weight off in the long run proved to be more difficult. Old habits die hard, but as it turns out, weight regain can’t always be blamed on our love for pizza, dessert and lazy weekends on the couch. A study of 14 former Biggest Loser contestants, many of whom successfully shed hundreds of pounds as a result of being on the show, highlights some of the complex ways the body fights weight loss. Thanks to a thing called “set point,” we now know that even the most dedicated fight an uphill battle against biology to keep those pounds off.

The Point of Set Point
Simply put, set point is a complex weight-regulation system driven by the brain that works to keep the body within a certain weight range. The biological benefit is harder to appreciate these days, but this is actually a protective adaptation to help humans survive when food is scarce.

An individual’s set point is determined partly by genetics and partly by lifestyle factors. (Think: diet, activity level, exercise, sleep, stress, etc.) It varies from person-to-person but can also change throughout our lifetime. Gradual weight gain is one way this can happen — we’re talking as little as a 1–2-pound gain every year for a decade or two — which ultimately makes it more difficult to shed those unwanted pounds and also maintain your previous weight.

Where the Biological Battle Begins
When trying to lose weight, the body fights to hover around its set point by conserving calories, increasing appetite and decreasing satiety signals. This telling trifecta is the main reason why losing weight and keeping it off is so hard:

1. Fewer calories burned. It’s been accepted as fact that anyone who intentionally loses weight — regardless of how much they had to lose — will have a slower metabolism in the end. Two big things drive this: a shift toward energy conservation and the loss of lean, calorie-burning body mass. These physiological changes result in a slower metabolism, an effect that one small study found can endure for years.

2. Higher hunger levels. During periods of weight loss, the body also increases production of certain hunger signals, one being ghrelin, a hormone that stimulates hunger and appetite. Biologically this makes sense, as an increase in appetite could prevent additional unintentional weight loss, but unfortunately for those of us trying to shed pounds, it only increases our drive to eat. The effect seems long-lasting as well. One study found that, while ghrelin levels decreased after an initial weight-loss period, they remained significantly elevated for at least one year after.

3. Less desire to eat less. Additionally, the body fights weight loss by decreasing its satiety signals. Leptin, the body’s primary satiety hormone, plummets during weight loss. This means you don’t just feel less satisfied, you actually are less satisfied — and not just while you are losing weight. One recent study found leptin levels were still 35% lower one year after the initial weight-loss period.

5 Tips to Reset Your Set Point

1. Tackle 10% at a time. The research around set point suggests that modest, incremental decreases in body weight may be most effective in resetting your body’s set point. Setting an initial weight-loss goal of about 5–10% of your current weight can have many positive health implications while minimizing the metabolic shock.

2. Work on weight maintenance. Once you lose that initial 10%, consider working on maintaining your new, lower weight for a few months. A gradual approach to weight loss will likely lessen the metabolic toll on your body and will also allow you to practice weight maintenance, an important skill you’ll need to learn to hold onto your hard-earned weight loss.

3. Consider calorie cycling. Calorie cycling, one form of intermittent or short-term fasting, might be beneficial in minimizing the metabolic slowdown brought on by sustained calorie restriction, and it might actually be easier to adhere to in the long run. (Check out this article to learn more about this calorie cycling for weight loss.) If you decide you want to give it a try, consider upgrading to MyFitnessPal Premium via the web or in the app to set different calorie goals for different days.

4. Optimize your protein intake. When it comes to weight loss, dietary protein can have many positive effects. Research suggests increased protein intakes may lessen the slowing of metabolism, likely by offsetting the amount of lean muscle that is burned for energy, in addition to fat, during a calorie deficit. For tips to optimize your protein intake, check out What’s the Best Carb, Protein and Fat Breakdown for Weight Loss?

5. Ditch “dieting” for good. Yo-yo dieting not only has negative impacts on metabolism, but research also has linked repeated weight-loss/weight-gain cycles to other serious health problems including high blood pressure, high cholesterol, diabetes, depression, heart disease, cancer and more. Sustainability is the name of the game here. Small, gradual changes in your daily habits translate to long-term success and, over time, will also outsmart your body’s biology to regain that weight.

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The 4-Week Fitness Plan to Increase Strength: Day 5

Welcome to Day 5 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how to make progressions. Best of all: The workouts can be done from your living room. You need a few small pieces of equipment, but other than that, just keep bringing your commitment to taking your health and fitness habits to a new level.

Over the course of four weeks, this program will guide you through three workouts per week; at the end of the fourth week, you should be rewarded with impressive strength and mobility gains. No matter what “performance” means to you, moving better and with more strength is the bedrock of successful performance. Additionally, better movement supported by necessary strength helps to keep nagging or debilitating injuries at bay.

Day 5 focuses on the upper body, including the chest, arms and back — all very important areas for both daily activity and posture. On the days you don’t have a workout scheduled, you can always add a 15–30-minute walk, bike ride or run/walk once, twice or even three times a week. This is totally optional, of course.

Progressions will be made from one week to the next for each exercise, making the baseline exercise more challenging and/or adjusting the sets and reps. Workout duration in this program will typically be between 15–45 minutes, depending on the day, week and pace that is comfortable for you.

The plan progresses in volume of work and difficulty of exercise from week to week.

What You Will Need for the Entire Plan:

• 1 resistance band/tubing with handles and door anchor (resistance level based on what you can use with perfect form)
• 1 pair of workout sliders
• 1 mini band (resistance level based on what you can use with perfect form)
• 1 set of dumbbells,* likely between 15–40 pounds (weight based on what you can use with perfect form).

*It is possible to modify the small number of dumbbell exercises in this program if access to dumbbells isn’t realistic.

How to Follow

Each workout has four exercises and is organized in an “A” set and a “B” set. Begin with the “A” set and alternate between “A1” and “A2” for the designated sets and reps. Once the “A” set is completed, move to the “B” set and complete in the same fashion.

Day 5

Day 5 focuses on your upper body. This workout will target your chest, back and arms. You will gain shoulder mobility, strength and even better posture with the exercises in this workout.

Push-Up + Bird Dog

Dumbbell Bent-Over Row Iso

Prayer Stretch

Band Wide-Grip Pulldown with Lunge

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