Weeks 11 & 12

Welcome to week 11 & 12 of Phase 0! We’ll be covering everything you need to know about what you need to do for the next two weeks. Just follow the below outline and after two weeks, move onto the next program!

Nutrition

Make a healthy dinner 3 times a week. Example (Mon, Wed, Fri)

Nothing complicated here. Just keep making a healthy dinner 3 times a week. If you’re feeling up for it, make healthy dinners even more nights a week!

Always remember that you should still be following last week’s nutrition goal. Each week is an addition, not a replacement.

Cardio

Walk 20 – 30 minutes 3 – 5 times a week at a brisk paceExample (Mon, Wed, Fri)

Just keep increasing that pace. The faster you walk, the more ground you’ll cover in the same amount of time, which will burn more calories!

Strength

Week 11: Do three sets of 10 Up & Downs with a pushup added after ever Superman every day. Take a 1 minute break between sets.

Week 12: Do a max test of the following exercises:

* Pushups (do as many as you can)

* Bodyweight Squats (do as many as you can)

* Superman (hold for as long as you can)

* Reverse Superman (hold for as long as you can)

Motivation

Source: sweatyfitness.tumblr.com via Mud & Guts on Pinterest

www.MudAndGuts.com does not own this picture. Refer to the link above.

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