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Atlanta Personal Trainer | Ray Grayson

Day 14 – 5 Small Meals + 5,4,3,2,1 Workout #30DayCC

About 70% of people looking to live healthy lifestyles or change their physical appearance struggle with the nutrition aspect!

Part 1 | Small Meals Challenge:

Nutrition is probably what’s keeping you from reaching your goals, so today we have another nutrition challenge (we also have a physical challenge).

Instructions for Your Nutrition Challenge:

  • Eat: 5-6 small, snack-sized clean meals throughout the day
  • Drink: Only water (SmartWater), green tea, or coffee (black)

As some of you know, I don’t like diets, I like healthy lifestyle changes! I truly believe everything in moderation is OK, and I live by the 80/20 rule (eat clean 80% of time and the other 20% you can enjoy yourself). With that said, below is a sample of one of my daily Mr. Shut Up and Train meal plans..

An Example of 5 Small Meals:

1. Breakfast: Oatmeal and Egg whites (start your day with a complex carb and a lean protein source)
2. Snack: Greek Yogurt w/ Flax
3. Lunch: Grilled Chicken Pita with a Side Salad
4. Snack: Protein Shake and Green Apple
5. Dinner: Salmon, Broccoli and Brown Rice
Late Night Snack: Cottage Cheese w/ some cinnamon sprinkled on

Today’s challenge is the 5,4,3,2,1 Challenge combined with Late Night Abs. The 5,4,3,2,1 Workout will really test your endurance, while the Late Night Abs will start strengthening your core.

Move thru the exercises as fast as you can at your own pace.

5,4,3,2,1 Challenge Video Explanation….

Instructions & Exercises –

  • Perform 2 sets of this Challenge (1 set = a round of all exercises)
  • Then 60 seconds of Jump Rope (or high knees for those without a jump rope)
  • Then go right back for your 3rd (and final) set. (Beginners – 2 Sets).

1) 50 Jump Squats (Beginner – 50 Jumping Jacks)

2) 40 Single-Leg Lunges (each Leg) (Beginner – 40 Squats)

3) 30 Traveler’s Push-ups (Beginner – 30 Modified Knee Pushups)

4) 20 Straight-Leg Wall Sit-ups (Beginner – 20 Toe Touches on Your Back).

5) 10 Crawl-Opposite-Opposite-Tuck Jumps (Beginner – 10 Crawl Down/Crawl Up)

  • Perform 2 sets of this Challenge (1 set = a round of all exercises)
  • Then 60 seconds of Jump Rope (or high knees for those without a jump rope)
  • Then go right back for your 3rd (and final) set. (Beginners – 2 Sets).

Great job, You finished 5,4,3,2,1!! Enjoy your day and don’t forget Your 5 Small Meals.

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