YOR BEST BODY

Jericho Baguio - Challenge #37

Before weight: 69kg
After weight: 72kg

Before going into this challenge, i realized i had follow an efficient workout plan to accommodate for a busy work schedule, my partner, who is also doing the challenge and a growing baby.

I followed an early morning work out plan (5:45am) during the working week, Monday-Friday with a time frame of 45-60 minutes. On the weekends i fit in what workouts i could depending on the events happening that weekend.

Environment
No gym/trainer - lounge room workouts w/ 2 x 28kg dumbells & 8kg for drop down sets, using a couch arm as a flat bench. Using surrounding suburbs for my cardio circuits/jogging/running.

(Cardio training: Mon, Wed, Fri)
Alternating between circuits:
Hill sprints w/ 2kg ankle weights
Bur pees/boxing/squat jumps / skipping rope / ab crunches / chin ups & dips.
Long distance running 5 to 10 km, aiming between 5 - 7 minutes per km.

(Weight training: Tues, Thurs)
With my weight training days, being fairly limited i attempted to incorporate more super sets for each muscle group with 2 exercises sometimes 3 to make the most of each session. On drop down sets when possible will exert to fatigue.

Alternating exercises:
Chest: flys/Chest press superset push ups, dips.
Back: Bent over row, wide row, one arm row, dead lift & back fly.
Shoulders:Lateral raises front/side, shoulder press standing/seated, push press, crouched deltoid raises,
shoulder shrugs & front raises.

Yor Health Products & Diet
Monday to Saturday - prepared meals for lunch & dinner each week alternating between: Chicken breast / beef mince / chicken mince / turkey mince.
Sides: Steamed greens w/ brown rice / lentils / capsicum / mushrooms / kale or sweet potatos
Taking 1 x Yor health digest & 1 x Yor Multivitamin per meal.
1 x Yor probiotics after dinner meals.

Cardio day breakfast:
1 x Yor Health MRP shake 2 scoops of either choc/vanila MRP w/ 1 half scoop of Supergreens & Fibre 1 x berry blast

Weight training day:
Breakfast:
Banana/yogurt w/fruit & oats
1 x Yor Health MRP shake 2 scoops of either choc/vanila MRP w/ 1 scoop of Fibre & 1 x berry blast.


Afternoon tea:
1 x Yor Health MRP shake 2 scoops of either choc/vanila MRP w/ 1 scoop of Fibre & 1 x berry blast.

1 x protein balls made from choc MRP

For in between meals or when hungry, tuna w/rice or crackers, yogurt w/fruit, smoothies mixed with Yor Health MRP and fibre, fruit, almonds & pumpkin seeds.

On weekends i will fit in a long distance run between 5 and 10 km on either Sunday or Saturday morning and a weight session in the afternoon if possible.

Overall i am happy with my results, and the Yor health products. This challenge had laid a platform for me to lead a healthier lifestyle and start the week or daily routine positively. And to realize, if you take care of your body, your body takes care of you!