Weeks 3 & 4

Welcome to week 3 & 4 of Phase 1! 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 2 weeks!


Pack a healthy lunch 3 times a week. Example (Mon, Wed, Fri)

These next two weeks you’ll be packing a healthy lunch for work 3 days a week. Not only will this get you into the habit of looking up and creating a few simple healthy meals, it’ll get you into the mode of making food for yourself and bring it for lunch, rather than going out to eat all the time. Just remember to make healthy meals or the whole purpose is defeated. A frozen pizza later microwaved at work isn’t any healthier than getting it from a restaurant.

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


Walk-jog 1 mile 3 times a week. Example (Mon, Wed, Fri)

I bet you thought we were going to increase the mileage, huh? Nope! The whole point for these next two weeks is to simply solidify your first mile. If you aren’t able to jog a mile straight yet, try walking less and less every time. However, if you can already jog a mile straight, try picking up the speed a bit!


Week 3: M&G Circuit 100 (10 reps of each exercise)

Week 4: M&G Circuit 100 + 50 (10 reps of each exercise, then 5 reps of each exercise)

The above video will explain the M&G Circuit if you have forgotten any portion of it.

Skill [optional]

Practice climbing up and down picnic tables, bleachers, etc

The whole point of this skill is to get you used to climbing up and down things. Make sure you don’t only climb up the picnic tables, bleachers, etc but that you also climb down and I don’t mean feet first. Climb down head first, so that your legs are higher up, while on your hands. As long as you don’t worry about speed, it shouldn’t be too hard. The hardest part is that it feels very unnatural and can be disorientating. Thus, you need to get used to that!


Source: via Mud & Guts on Pinterest

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

Next Week