14 Day Meal Workout Plan

14 Day Meal Workout Plan

Individual Goal: Lose weight (Burn calories, increase
endurance)

Water,Avocado,Full fat Greek Yogurt,Eggs,Frozen
berries,Nuts,Lean beef,Whole Grains.

By Proctor,Damian,Ash Green Three

Day One

Warmups

Conditioning

Cool Downs

Stretching

Squats for 5 Minutes

Walking for at least an 1
hour
Seated Forward
Bend

Side Lunge

Burpees 3 sets of Five

Yoga for 20 minutes

Knee to Chest Pose Inner Thigh

Stretches

Jumping Jacks

Swimming for 25
minutes at least
Reclining Butterfly
Pose

Sitting side
bending

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Day Two

Warmups

Conditioning

Cool Downs

Stretching

Lunge Walk 5
minutes

Incline Walking

Standing Quadriceps

Pushups

Bhujangasana

Rowing

Downward Facing Dog

Tricep Press

Surya Namaskar

Boxing

Head to Knee Forward
Bend

Hamstring Curl

Day Three

Warm ups

Conditioning

Cool Downs

Stretching

Jump Rope

Kettlebell Swings

Legs up the walls

Reverse Lunge

Kickboxing

Steps Ups

Corpse Pose

Mountain Climbers

Spinning

High Plank

Marching Arm Circles

Side Plank Dip

Day Four

Warm ups

Conditioning

Cool Downs

Stretching

Elliptical

Box Jumps

Spinal Twist

Full Body Roll

StairMaster

Lateral Lunge

Shoulder Stretch

Crescent Moon Stretch

Battle Ropes

Split Jacks

Child Pose

Day Five

Warmups

Conditioning

Cool Downs

Stretching

Brazilian Jiu Jitsu

Tire Flips

Wide Toe Touch

Chest Opener

Increase Daily step
count

Box Jumps

Glute Stretch

Full Body Roll

Tai Chi

Farmer’s Walks

Arm Cross Shoulder
Stretch

Cat Cow

Day Six

Warmups

Conditioning

Cool Downs

Stretching

Brisk Walking

Sled Drags

Overhead Triceps
Stretch

Warrior One

Water Aerobics

Swimming

Chest- Cross Arm
Swing

Knee to Chest

Hiking

Pull ups

Glute Bridge

Day Seven

Warmups

Conditioning

Cool Downs

Stretching

Rollerblading

Squat Jumps

Child’s Pose with Lat
Reach

Cobra

Skateboarding

Bear Crawl

Upward Facing Dog

Butterfly Stretch

Pushing a lawn mower

Walking Weighted
Lunges

Hip Flexor Stretch

Standing Hamstring
Stretch

Day Eight

Warmups

Conditioning

Cool Downs

Stretching

Jogging

Goblet Squat

Pigeon Pose

Reclining Figure 4

Soccer

Diamond Push Up

Lying Torso Twist

Sideways Neck Stretch

Riding a bike or on Hill

Scorpion

Lying Knee to Chest
Stretch

Day Nine

Warmups

Conditioning

Cool Downs

Stretching

Dancing

Medicine Ball Rainbow
Slam

Tricep Stretch

Flutter Kicks

Shoulder press

Speed Skaters

Neck Circles

Leg Raise

Resistance Bands

TRX Squat Jump

Leg ins and outs

Day Ten

Warmups

Conditioning

Cool Downs

Stretching

Side Step

Stadium Stairs

Bicycling

V-ups

Butt Kicks

Double Step Run

Single Step Run

Mountain Climbers

Running with High
Knees

Russian Twist

Day Eleven

Warm ups

Conditioning

Cool Downs

Stretching

Two Legged Hop

Rucking

Weighted Backward
Jump Rope

Side Plank with leg lift

Boot Camp

Plank

TRX Single Leg Burpees

Reverse Crunches

Alternating Arm Plank

Sit Ups

Deadlifts

Pendulum Stretch

Day Twelve

Warm up

Conditioning

Cool Downs

Stretching

Pilates

Forward/ Backward
Neck Glide

Chest Cross Arm Swing

Towel Stretch

Hatha

Egyptian

Toe Stands

Finger Walk

Kundalini
Lateral Hip Root
Finger Marching

Cross Body Reach

Day Thirteen

Warm Up

Conditioning

Cool Downs

Stretching

Biceps Curl

Knee Curl

Hamstring or Calf
Stretch

Armpit Stretch

Step ups

Pelvic Tilt

Quadriceps Stretch

Outward Rotation

Side hip Raise
Floor Back Extension

Upper Back Stretch

Inward Rotation

Day Fourteen

Warm up

conditioning

Cool Downs

Stretching

Jump Squats

Hacky Sack

Running

Plank Jacks

Jump Rope

Dumbbell Pullover

Upper Body Stretch

Forward Alternating
Lunge

High Knees

Bicycle Crunch

Seated Twist

Superman