How To Be Successful In The 90 Day Workout Challenge

Weightloss and Workout Plan to follow your First Month of the 90 Day Challenge

Here's a 45-minute total body workout plan using only dumbbells. This routine includes a warm-up, a circuit of exercises, and a cool-down. Make sure to choose dumbbell weights that challenge you but allow you to maintain good form.

🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️Warm-Up (5 minutes)

1. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

2. Bodyweight Squats: 1 minute

3. Lunges (alternating): 1 minute

4. Torso Twists: 1 minute

5. High Knees: 1 minute

🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️Workout Circuit (35 minutes)

Perform each exercise for 12-15 reps. Complete 3 rounds with a 1-minute rest between each round.

1. Dumbbell Squats: Hold a dumbbell in each hand at your sides and perform squats.

2. Dumbbell Bench Press: Lie on your back, hold dumbbells over your chest, and press them upwards.

3. Dumbbell Bent-over Rows: Bend at the hips, keep your back straight, and pull the dumbbells towards your waist.

4. Dumbbell Lunges: Hold a dumbbell in each hand and perform lunges forward.

5. Dumbbell Shoulder Press: Stand or sit and press the dumbbells overhead.

6. Dumbbell Deadlifts: With a dumbbell in each hand, bend at the hips and lower the weights down your legs, then return to standing.

7. Dumbbell Russian Twists: Sit on the floor, lean back slightly, and twist the torso from side to side, holding one dumbbell.

🧘🏽🧘🏽🧘🏽Cool Down (5 minutes)

1. Standing Forward Bend: 1 minute

2. Child's Pose: 1 minute

3. Shoulder Stretch: 1 minute (30 seconds each side)

4. Triceps Stretch: 1 minute (30 seconds each side)

5. Deep Breathing: 1 minute

Make sure to stay hydrated and listen to your body. Adjust the weights and reps as needed to suit your fitness level. Enjoy your workout!

Here’s a high-protein 1800-calorie meal plan that includes a variety of fruits. This plan consists of three main meals and two snacks, focusing on protein-rich foods while incorporating your love for fruit.

🥤🥤Breakfast (Approx. 400 calories)

- Protein Smoothie Bowl:

- 1 scoop protein powder (100 calories)

- 1 cup unsweetened almond milk (30 calories)

- 1 medium banana (100 calories)

- 1 tablespoon almond butter (100 calories)

- 1/2 cup mixed berries (70 calories)

🍎🍏Morning Snack (Approx. 200 calories)

- Cottage Cheese and Fruit:

- 1 cup low-fat cottage cheese (150 calories)

- 1/2 cup pineapple chunks (50 calories)

🥗 Lunch (Approx. 500 calories)

- Grilled Chicken Salad:

- 6 oz grilled chicken breast (280 calories)

- 2 cups mixed greens (10 calories)

- 1/2 cup cherry tomatoes (15 calories)

- 1/2 cup sliced cucumber (8 calories)

- 1/4 avocado (80 calories)

- 2 tablespoons vinaigrette dressing (50 calories)

- Add 1/2 medium apple, sliced (30 calories)

🍫 Afternoon Snack (Approx. 200 calories)

- Protein Bar:

- Choose a high-protein, low-sugar protein bar (200 calories)

🍣 Dinner (Approx. 500 calories)

- Baked Salmon with Quinoa and Veggies:

- 5 oz baked salmon (350 calories)

- 1/2 cup cooked quinoa (110 calories)

- 1 cup staeamed broccoli (55 calories)

- Squeeze of lemon for flavor (negligible calories)

🍓🫐Evening Snack (Approx. 100 calories)

- Fruit Salad:

- 1 cup mixed fruit salad (strawberries, blueberries, kiwi, etc.) (100 calories)

Daily Total: Approx. 1800 calories

Tips:

- Choose lean proteins like chicken, turkey, fish, and plant-based sources like legumes and soy products.

- Incorporate a variety of fruits to meet your taste preferences while keeping it nutritious.

- Stay hydrated and consider drinking water or herbal teas throughout the day.

Feel free to adjust portion sizes or swap out fruits and proteins that you prefer!