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Day 1


SCROLL DOWN

Day 1


AB BLASTER

Crunches x 10
Mount climbers 10 each leg
Leg Extension (knees bent) x 10
Plank 30sec
Side plank 30sec each side

Repeat as many times as you can for 5min
Focus on good form & breathing.
Rest when need.

 

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Day 2


Day 2


LEG BURNER

Squats x 10
Lunges x10 each leg
Squat jumps x10
Wall sit (chair position) 20sec
Jog 100m or skipping 100 times

As many rounds as you can in 5min
Focus on good form & breathing.
Rest as you need. 

 

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Day 3


Day 3


PUSH & PULL

Australian Pull Ups x 10
Push ups x 10 (option inclined, flat or declined)
Pilates Plank 30sec

Repeat as many times as you can for 5min
Focus on good form & breathing.
Rest when need.

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Day 4


Day 4


CARDIO

Hill Runs Medium intensity

Repeat as many times as you can for 5min
Focus on good form & breathing.
Rest when need.

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Day 5


Day 5


FULL BODY ATTACK

Australian Pull Up x 10
Push ups x 10 (option inclined, flat or declined)
Squats x 10
Mountain climber x 20 each leg
Plank x 30sec

Repeat as many times as you can for 5min
Focus on good form & breathing.
Rest when need.

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Day 6


Day 6


CARDIO (INTERVAL TRAINING)

Running, Cycling, Swimming etc.
30 sec (regular speed)
30sec (80% sprint)


Repeat as many times as you can for 5min
Focus on good form & breathing.
Rest when need.

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Day 7


Day 7


ACTIVE RECOVERy

Go some place new, sight seeing, hiking, riding, rock climbing, swimming, have fun!

Enjoy the beauty & healing nature provides.
Focus on good form & breathing.
Rest when need.

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food & Nutrition


food & Nutrition


FOOD

Healthy food is a vital aspect of fitness. We need to be consuming the highest quality fuel to maximise our performance and endurance. Check out our easy, nutritious and delicious plant-based recipe courses. We make is simple and accessible for you to supplement your workouts with mouth watering and nutrient dense meals.

 NUTRITION

Nutrition is crucial to fitness. It's important to understand our individual nutrient and energy requirements, which will vary depending on your lifestyle and goals.  Check out our nutrition page to learn how to meet your recommended daily intake of nutrients like protein, iron and calcium. Learn how to fuel your body with potent plant-based wholefoods. 


GOT QUESTIONS ABOUT FITNESS?

Get in touch with Everyday Vegan Personal Trainer Stan Veniaminov to book in a consultation!