Beginners Workout Plan

Workout Plan

This is a very basic workout routine. I'm not saying that this will work for everyone because everyone is different. Everyone has a their own starting point and goal in mind. This will more than anything just get you started and give you ideas for workouts. The most important thing to do will be listening to your own body. Take progress pics and find what works best for you. The reps and amount of sets can change depending on what your goals are.

:)

Sunday: Legs

Leg extensions 4x10
Glute Kickbacks 5x15
Squats (1 warm up set, 2 regular, 1 wide, 1 close) 4x10
Lunges (standing in place, one leg at a time) 4x20
Good mornings 3x15 (holding plate)

Monday: Shoulders

Military Press 4x10
Upright Rows Pulley Machine 4x10
Side Lateral Raises 5x15
*superset
Front Lateral Raises 5x15

Tuesday: Back

Lat Pulldown 4x10
Back Flies 5x15
Bentover Rows 4x10
Pullups on machine until failure (repeat 3 times)

Wednesday: Chest

Incline dumbbell press 4x10
Chest flies 5x15
Bench Press 4x10

Push Ups 3xfailure

Thursday: Bi's, Tri's, Calves

Dumbbell curls 4x10
*superset
Skull crushers 4x10

Standing calf raises 5x20
Hammer curls 4x10
*superset
Tricep extensions 4x10

Donkey calf raises 4x10

Friday: REST DAY

Saturday: Abs

30-45 second rest in between sets

Planks 3x60 seconds
Standing oblique crunches 25lb kettlebell 5x15
Ball crunches 5x20
Bicycle kicks 5x30
V-ups on bench 5x20
Planks 3x failure 

Hope this helps y'all! If you don't know what one of them is, you can most likely find it on google!

 E-mail me if you have any questions! MeghanLBarber@gmail.com

XO. MEGHAN

Coconut Cookies with Nectar Glace

Clean & Healthy;

Gluten, dairy, sugar, soy and egg free!

NOM!

What you will need:

DRY

2/3 cup coconut flour

2 T peanut flour

2 T coconut sugar

1/8 t baking powder

1 t cinnamon

 WET

2 small, mashed bananas

2 T walden farms calorie free pancake syrup

3 t egg replacement (mixed with 4 T hot water)

1/2 cup water

1 T coconut oil

*Preheat oven to 350 degrees

Mix together all dry ingredients in a medium sized bowl. Set aside.

In a small bowl, mash bananas. Add in 2 T syrup. 

In another small bowl, mix together egg replacement and hot water.

Add banana mixture to dry mixture. Mix well.

Add in "eggs". Mix well.

Add in water. 1/4 cup at a time.

Lastly, add in coconut oil and mix until well combined. 

Roll into 1 inch balls on a greased cookie sheet.

Press down with a fork.

Bake for 15-18 minutes.

Remove from oven and top with a small amount of blonde, coconut nectar. Then sprinkle with coconut sugar.

Turn oven onto broil. Cook for 1 minute until edges are brown.

 

 ENJOY;)

XO. MEGHAN