Congratulations! You have reached the final week of priming yourself for phase two of the Body By Kris Six Week Fitness  Plan (weeks 4-6).....where the real work begins! We hope that you are feeling more energized throughout the day, and noticing slight changes in the mirror.

YOUR GOALS: WEEK THREE

To boost your stamina and endurance  

To make your body more efficient at keeping your muscles energized

To learn the importance of fuelling your body correctly

 

 

YOUR PLAN

	EXERCISE	DURATION/SETS
DAY ONE	Cardio  - (e.g.Treadmill) Cardio - (e.g. Rower) Cardio – (e.g. Spin Bike) Full Body Stretches Leg press Squats lunges Decline calf raises	10mins 10mins 10mins Hold each stretch for 10s 1-2 sets of 15reps of each exercise
DAY TWO	Cardio  - (e.g.Treadmill) Full Body Stretches chest press Flat dumbbell flies Low row Close grip pull down Rope pull extension French curl Cardio – (e.g. Rower)	10mins Hold each stretch for 10s 1-2 sets of 15reps of each exercise 20mins
DAY THREE	Cardio  - (e.g.Treadmill) Cardio - (e.g. Row Full Body Stretches Shoulder press Upright row Straight arm curl Hamstring curl Deadifts	10mins 10mins Hold each stretch for 10s 1-2 sets of 15reps of each exercise

If your still Struggling to hit the Gym..


1) Take off your shirt....

2) Take a good look at your mid- section.....

3) Consider the years of eating & inactivity it took you to get into this shape...

4) It’s never too late to get rid of that gut! ...
 

Just try our plan for 6 wks & we guarantee you will be amazed at the results!

    your Best self.

 

YOUR FITNESS EQUATION:
                               Planned Exercise + Balanced Nutrition
                                   = Awesome Results!

If you wrote down what you ate and how much you exercised over the past two weeks, you can take stock, & assess what you have been feeding your body with. Quick & easy meals which include short-eats&/or lunch packets, washed down with sweet tea/milk or cordial may fill you up & taste great, but are these foods of convenience really giving your body the nutrition it needs?

This week try to make som of the changes below:

Eat every 3-4 hours – have smaller meals on smaller plates

Cut your carb intake by half.

Swap white/yellow rice for red.

Go easy on the gravy & condiments.

Swap cordial/high sugar drinks for natural juices with no added sugar

Halve the amount of sugar in your tea/coffee


Consider taking care of your body & your health as well as you take care of your car, your house or any other thing you love! This unique fitness plan was developed by the fitness experts at Bodybykris Fitness Elite to make you fitter, stronger and become your best self ever!


For more fitness and nutrition advice contact the fitness experts at Bodybykris Fitness Elite   
on 011 2825749, visit us at 135, Dutugemunu St, Kohuwala or check out bodybykris.com

 Yourself. Only Better.