Meals

🥗 Lunch: Chicken Caesar Bowl (repeat both days)

Ingredients:

• 4–5 oz chicken (1–1.5 palms)

• 2 cups Caesar salad (2 fists)

• 1 GF wrap chopped OR croutons (1 cupped hand carbs)

• 1 cup fruit on side (1 cupped hand carbs)
  

🥒 Snack (repeat both days)

• 2 cups veggies (2 fists) + ¼ cup guac (2 thumbs fat)

🍲 Dinner: Salsa Verde Chicken Bowl (repeat both days)

Ingredients:

• 5 oz chicken (1–1.5 palms)

• 1 cup rice (2 cupped hands)

• ½ cup beans (1 cupped hand)

• Salsa verde + toppings
  

Workout: Day 6 (Leg Day)

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Dead Bugs x 6-8/Side

Glute Bridge x 8-12

Reverse Lunge Reach x 4-6/Side

BW Squats x 6-10

5 Min AMRAP

DB Goblet Squat x 10-12

DB Goblet Alt Rev Lunge x 8-10/Side

5 Min AMRAP

Alt DB Lateral Split Squat x 8-10/Side

Side Plank Rotations x 8-10/Side

10-12 Min AMRAP

Contralateral Kickstand RDL x 10-12/Side

Side Lying Hip Abduction x 10-15/Side (w/Mini Band if able)

Plank Shoulder Taps x 12-20 Total

Workout: Day 7 (Mobility)

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

2 Sets

Wave Unload/Crab Reach x 4 Unloads (top Video) 4/Side Crab Reach (Bottom Video)

2-3 Sets

Bird Dog Iso Holds x 10-15s/Side

Cat Cows x 10-12

2-3 Sets

DB Halos x 10/Side

Frog Rock Backs x 6-10