Week 4 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge!

Week 4 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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Latifah

We’re now at the halfway point of the 6week challenge so take a moment to give yourselves a hand! What have you learned so far on this journey? Have you learned a new recipe, a new exercise or a new mental approach to healthy living?

Adopting healthy living is a journey and the most important thing is that you are learning and growing.

We want to know what you have learned so far so tweet, facebook and instagram us (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) what you have learned!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Monday

 Cardio & Core

3 mile Walk, Jog, Run with 3 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we’re increasing the intensity of your walk/jog/run by extending the sprint intervals to 60seconds!

Nutrition Tip: To help you satisfy your late night cravings have a cup of calming chamomile tea with lemon.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

Nutrition Tip: Hydrate, hydrate, hydrate! The same signal goes to your brain when you are dehydrated or hungry so make sure you are properly hydrated before you start snacking. Half your body weight and drink that number in ounces of water a day. Example: 150lbs drinks 75oz = 4-5small 16oz bottles of water.

 

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Today is Green Vegetable Wednesday! Greens! Greens! Greens! Green vegetables are alkaline and loaded with iron, fiber, vitamin C and phytonutrients that help strengthen your immune system. They are low in calories and loaded with fiber to help you feel full & satisfied! Tweet, Instagram or Facebook us your amazing Green Vegetable or Salad Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

 Total Body Resistance Interval Training

 Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

Love your body & know your body type! All body types are beautiful! Are you a mesomorph (athletic), ectomorph (long, lean), endomorph (volumptious) or a combonation! Tweet Facebook, or Instagram us your body type! Tag #SexyAbsCardioSculpt #QLChallenge

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

It’s time to take your measurements and check your progress!

Meditation Tip: You give power to the things you choose to focus on so choose wisely. Everything and everyone does not deserve your time and attention.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Learn to say no to the things and the people that hurt you and surround yourself with people that lift you up and encourage you to be better.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

Kelly Rowland

Team Kelly Rowland

Queen Latifah

Team Queen Latifah

 

 

 

Week 3 “Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” & “Queen Latifah Show’s Get Healthy Challenge “

Week 3 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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 QLPhotoWeek3Challenge    

Allow yourself to enjoy the journey! If you complete 2-3 workouts a week and learn 1-2 nutrition tips to add to your weekly regimen then you are doing a great job!

 

When it comes to healthy living you never stop learning! Every day, every meal & every workout is an opportunity to learn something new to help your body function at it’s best!

 

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow),  Instagram, Facebook and our websites:

 

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 


Monday

Cardio & Core

3 mile Walk, Jog, Run with 5 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

 

Today we’re increasing the intensity of your walk/jog/run with 5 sets of 30second sprints!

 

Nutrition Tip: Fiber helps slow down the absorption of sugar to help you maximize your fat burning & it helps you feel full & satisfied.  Daily Fiber intake: Age 50 & younger 25grams women & 38grams men.  Age 51 & older 21grams women & men 30grams.

 

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

 

Change occurs outside of your comfort zone. If your workout doesn’t feel challenging then don’t expect it to change your body. Exercise of the day! Ballerina Twist/Sumo Squat with a Twist! Try it!

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters!(12min)

 

Today is Healthy Smoothie or Healthy Juice Wednesday! An easy way to load up on your fresh fruits & vegetables is to throw them in a blender or juicer and make a delicious drink loaded with nutrients! Post your healthy smoothie or juice and tag us with #SexyAbsCardioSculpt & #QLChallenge we want to see your amazing creations!

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

 

Nutrition Tip: The average American consumes 3,436mg of sodium a day & 400,000 deaths a year are attributed to high blood pressure. Try to lower your sodium intake to 1500mg of sodium/day by increasing your fresh whole foods & decreasing your processed foods.

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

 

Exercise of the day! Try Pigeon pose from yoga which helps open up the hips and decrease your risk of lower back pain.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

 

Visualize yourself achieving your goals. The mind is powerful, what you think, you become.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

 

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

 

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

 

Kelly Rowland

Team Kelly Rowland

 

Queen Latifah

Team Queen Latifah