Six Plant Abs™ Challenge
Start your plant-based fitness journey today!
Six Plant Abs™ Daily Motivation
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Day 1 - Getting Started
We are just getting started on our journey. Today is about finding ways to move more. I am introducing our first workout which is for the Abs and Core. Vegetables are on our minds today. Let's start to think about new healthy habits such as drinking more water and eating green leafy vegetables.
Day 2 - Nature Walk
Our movement suggestion for today is going on a nature walk. Make a point of getting outside and enjoying nature. Our second workout is introduced for the Shoulders. We want to start thinking about fruits and increasing the amount we consume daily. Some healthy habits to work on include getting more sleep and looking at what could be removed from the fridge.
Day 2 - Fun Activity
Let's find an activity that we enjoy that could be done several days a week like dancing, gardening, or playing a sport. See if one of your favorite fun movement ideas can be incorporated into your week. Our workout is for the Legs. We'll talk about plant-based protein today and look at new habits such as reading our labels and eating high protein salads and bowls.
Day 4 - Stretch/Yoga
Most of us don't do the best job at stretching our bodies so we will talk about that today. Our workout is for the Back/Biceps. Looking at whole grains today is our topic and how we can incorporate them into our meal planning. A new habit today might be adding new spices to your kitchen.
Day 5 - Walking Group
Do you have other people that walk in your neighborhood? If so, you might consider walking together for support. Today our workout is focused on the Chest/Triceps. Talking about dairy alternatives and the many choices is our topic today. A new healthy habit like drinking zero calorie drinks or eating only until 80% full is reviewed.
Day 6 - Daily Walking
This is the last day of our active challenge. Are you ready to start walking every day for 20 minutes? The final workout for the week is focusing on the Hamstrings and the Calves. We will talk about all the varieties of nuts and seeds that can be added for a healthy plant-based diet. Today is the day to make strength building a regular part of your schedule.
You Did It
Congratulations! Take a bow. You have completed one week of the Six Plant Abs Challenge. I am very proud of you and all of your accomplishments.
This is just the beginning of the journey to a stronger and healthier you. Check out my high protein recipe ideas if you haven't already and give them a try.
Why not start the challenge all over next week? There are lots of healthy habits to work on. It does take several weeks to make a habit stick so keep practicing. The workouts can be used for 6-8 weeks to see new strength gains. If they get easy, you can add more weight or increase your repetitions. Start with the doing 2-3 workouts each week.
Final Day - Rest and Relax
This day, rest day, is just as important as the rest of the week. We need to give our bodies time to rest, recover and grow healthy and strong. Rest day is important to incorporate at least two days per week. Today, we will discuss the options for the day like food preparation, checking progress, and enjoying some delicious food.
If you haven't already, today would be the perfect day to use the Grocery List from the Challenge. This will make planning for a plant-based shopping trip easier.
Your Future
Why not start the challenge all over next week? There are lots of healthy habits to work on. It does take several weeks to make a habit stick so keep practicing.
The workouts can be used for 6-8 weeks to see new strength gains. If they get easy, you can add more weight or increase your repetitions. Start with doing 2-3 workouts each week.
Add new plants to your diet and experiment with foods that you are not familiar with.
I'll be sending new recipes, workouts and healthy habit motivation your way too, just to keep you excited and moving towards your goals.
Six Plant Abs™ Daily Workouts
The workouts below can be completed in order or mixed around. Try one or two this week. This is not a race. We want to become strong and stay that way for a lifetime. Take the strength training slow and be sure to watch for proper form. It is better to use light weights so your form is good and to avoid injury.
Abs/Core Workout
In today's workout we will be learning four different ab exercises. There are so many ways to work the abdominal muscles. Incorporating these exercises into other workouts is perfectly fine. Many people choose to do exercises like these at the end of another workout.
Shoulder Workout
Our workout today is for the shoulders. Having strong shoulders is important so we can safely lift above our heads. It is also helpful to have strong shoulders when lifting kids and playing sports. We will start with the perfect exercise...the push-up.
Quad/Legs Workout
Today we will learn some squatting techniques. Think about how many times each day we squat down to pick something up. Having strong legs also helps us maintain good balance. By having strong legs we will avoid some of those knee injuries as we age.
Back/Biceps Workout
Bicep curls and rows will be the focus of today's lesson. We are focusing on our arms and strengthening our back. Each of the exercises demonstrated perform the motion of pulling. Think of all the activities we perform daily that require pulling.
Chest/Triceps Workout
We will train our Chest and Triceps today by doing some new variation push-ups. We also want to work on strengthening those triceps so they stay strong and functional completing by an over-the-head movement. This workout is good for the shoulders too.
Hamstring/Calves Workout
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Your Personal Trainer and Instructor
Kimberly Carlson
ISSA Certified Personal Trainer and Nutritionist
Kim has made it her lifelong passion to follow a healthy plant-based lifestyle and get strong. She is working to spread the word to others so that more people can see the power of plants and movement. The Six Plant Abs Challenge is a platform designed to start a movement to further educate the public on the health benefits of eating more plants and exercising daily.
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LogoIpsum changed my whole business. I never thought I’d be able to get so much value from such a cheap monthly membership. I have no words to thank you enough.
Jessica Doe
LogoIpsum changed my whole business. I never thought I’d be able to get so much value from such a cheap monthly membership. I have no words to thank you enough.
Jessica Doe
LogoIpsum changed my whole business. I never thought I’d be able to get so much value from such a cheap monthly membership. I have no words to thank you enough.
Jessica Doe
