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Welcome to my 12-week “Building a Summer Body” series!
Copyrights by Liz Hilliard
Can you achieve a more sculpted, stronger body in 12 weeks?
A positive dose of vanity has led me to health and happiness and can do the same for you!
A Proven Plan for Summer Success
Every program is only as successful as the effort put in.
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Stay Hydrated
Hydrate!
Make your daily water intake goal half your body weight in ounces.
Drink water or sparkling water without added sugar or other sweeteners.
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To beat the bloat remember that caffeine and alcohol dehydrate the body.
If you choose to indulge in either, follow up with a glass of water.
Clean Eating
When it comes to food, focus on eliminating processed/packaged/added sugar foods.
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Track Your Progress
Get accountable with a journal, fitness app, and/or a friend.
You will walk daily for a minimum of 30 minutes in addition to the exercises.
Listen to your body throughout and take one rest day each week.
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Walking is still encouraged but at a more leisurely pace.
Place your fingers on your lower abdomen and thumbs on your lowest rib.
Inhale through your nose, feeling your ribcage expand.
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Engaging your core will flatten your abdomen and strengthen your spine.
Lift your feet off the floor and bring your knees up over your hips.
launch the knees wide, keeping heels and toes together.
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16 reps to feel your abdominal muscles engage.
8 reps moving slow and steady.
Plank
Flip over and place hands under shoulders.
Copyrights by Liz Hilliard
Walk knees back keeping legs together to form a straight line from head to hips to knees.
Tuck toes and straighten legs to hold a full plank.
If you feel your back, place knees back down on the mat.
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Record how long you’ve got the option to hold your plank each day.
Every day hold for at least 10 seconds longer.
A two-minute daily plank is the goal by the end of 2 weeks.
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Bend your elbows and lower your chest to elbow level.
Exhale and press your body back to its starting plank position.
This can be done just as effectively on the knees.
Record how many pushups you’re free to complete on your first try.
Every day do one more pushup.
The goal is to complete as many pushups as your age by the end of 12 weeks.
Wall Sit
Stand against a solid wall.
Focus on keeping a strong posture and core with your chin parallel to the floor.
The goal is to hold for a minute by the end of 2 weeks.
Lunges
Standing upright with your core engaged, step your Right foot forward.
Keep your front foot flat and your back heel lifted.
Place your hands on your hips and drive your Left knee straight down to the floor.
This is an up/down like an elevator movement.
Record your reps. To add-on, raise your hands over your head.
Over the coming weeks, we will add resistance to the lunges.
Lemons and other citrus provide great flavor.
Sweet tooth tip is to end your meal with apple slices or berries.
