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Sunfood Complete Health Program
Balanced nutrition & mindful fitness for the mind, body, & soul
©2019 Sunfood Superfoods
Nutrition Plan & Exercise GuideComplete Health Planner
NUTRITION GUIDE + 8 WEEK EXERCISE PLANBalanced Nutrition & Mindful Fitness
For The Mind, Body, & Soul
Sunfood Complete Health Program
NUTRITION PLANWelcome to the Sunfood Wellness program! We are excited to be a part of your journey to a healthier and happier
life. We've broken our program down into 2 main parts: the nutrition plan and the fitness plan. These guides are
here to help you get fit and feel amazing!
We'll start with the Sunfood Wellness Nutrition Plan. Here at Sunfood we believe true health comes from plant-
based whole foods and superfoods. Why? Because these foods are known to have a variety of nutrients that help
to deeply nourish the body, allowing for optimal health and well-being. Regularly consuming whole, natural foods
(especially superfoods) allows you to live your best life, however you define it. The core of the Sunfood Wellness
Nutrition Plan is based off of this belief.
So how does it work? Simply pick the plan below that best suites your goals (weight loss, maintenance, or gain).
Look at what you can eat for each meal and then pick and choose from the food lists below to customize each
meal.
For example, for breakfast on the weight loss plan you are allowed 2 fruits, unlimited greens/green powders, 1
carb, 1 protein, 1 fat, and 1 calcium rich food. If you look down at each list you will see that you could have 1/2 cup
oatmeal (1 carb) cooked in 2 cups almond milk (1 calcium rich food) topped with 1 sliced banana (2 fruits), 1 Tbsp
almond butter (1 protein), 1 Tbsp chia seeds (1 fat) and have a glass of water mixed with 2 tsp Supergreens
(unlimited greens) on the side.
The important thing here is to follow the guidelines but also make the plan work for you. If you want to save one
of your servings of fruit from breakfast to add to your lunch go for it!
Looking for some inspiration? Check out our Sunfood Wellness cookbook for simple and delicious recipes!
For the best results pair the Sunfood Wellness Nutrition plan with a workout plan like the Sunfood Wellness
Fitness program.
- P.S. As always, please consult your health care provider before beginning any diet or exercise plan.
Mol�� Wal��, Sun���� Pro���t Dev����me�� Spe����is�B.S. Applied Nutrition & DieteticsM.S. Applied Nutrition with a sports nutrition emphasis
SUNFOOD COMPLETE HEALTH PLANNER
Nutrition Plan
BREAKFAST
MEAL
NUTRITION: WEIGHT LOSSSunfood Complete Health Program
PRODUCEGOOD
CARBSLEAN
PROTEINHEALTHY
FATS
SNACK
DINNER
LUNCH
SNACK
CALCIUMFOODS
2 Fruit Un l im i ted greens & greens powder
2 Veggies Un l im i ted greens & greens powder
3 Veggies Un l im i ted greens & greens powder
1 Fruit Un l im i ted greens & greens powder
2 Veggies Un l im i ted greens & greens powder
1 Carb
0 Carb
1 Carb
0 Carb
1/2 Carb
1 Protein
1/2 Protein
1 Protein
1/2 Protein
1 Protein
1 Fat
0 Fat
1 Fat
0 Fat
1 Fat
1 Calcium rich food
0 Calcium rich food
1/2 Calcium rich food
0 Calcium rich food
1 Calcium rich food
*Shoot for 10 8oz glasses of water per day or 80oz
**This p lan roughly provides 1,700 calor ies per day
SUNFOOD COMPLETE HEALTH PLANNER
Nutrition: Weight Loss
BREAKFAST
MEAL
NUTRITION: WEIGHT MAINTENANCESunfood Complete Health Program
PRODUCEGOOD
CARBSLEAN
PROTEINHEALTHY
FATS
SNACK
DINNER
LUNCH
SNACK
CALCIUMFOODS
2 Fruit Un l im i ted greens & greens powder
2 Veggies Un l im i ted greens & greens powder
3 Veggies Un l im i ted greens & greens powder
1 Fruit Un l im i ted greens & greens powder
2 Veggies Un l im i ted greens & greens powder
1 Carb
1/2 Carb
1 Carb
1/2 Carb
1 Carb
2 Protein
1/2 Protein
2 Protein
1/2 Protein
2 Protein
1 Fat
0 Fat
1 Fat
0 Fat
1 Fat
1 Calcium rich food
0 Calcium rich food
1 Calcium rich food
0 Calcium rich food
1 Calcium rich food
*Shoot for 10 8oz glasses of water per day or 80oz
**This p lan roughly provides 2,200 calor ies per day
SUNFOOD COMPLETE HEALTH PLANNER
Nutrition: Weight Maintain
BREAKFAST
MEAL
NUTRITION: WEIGHT GAINSunfood Complete Health Program
PRODUCEGOOD
CARBSLEAN
PROTEINHEALTHY
FATS
SNACK
DINNER
LUNCH
SNACK
CALCIUMFOODS
2 Fruit Un l im i ted greens & greens powder
2 Veggies Un l im i ted greens & greens powder
3 Veggies Un l im i ted greens & greens powder
1 Fruit Un l im i ted greens & greens powder
2 Veggies Un l im i ted greens & greens powder
1 Carb
1 Carb
1 Carb
1 Carb
1 Carb
2 Protein
1 Protein
2 Protein
1 Protein
2 Protein
1 Fat
0 Fat
1 Fat
1 Fat
1 Fat
1 Calcium rich food
1 Calcium rich food
1 Calcium rich food
0 Calcium rich food
1 Calcium rich food
*Shoot for 10 8oz glasses of water per day or 80oz
**This p lan roughly provides 2,600 calor ies per day
SUNFOOD COMPLETE HEALTH PLANNER
Nutrition: Weight Gain
MONDAY TUESDAYSHOPPING L IST
WEDNESDAY THURSDAY
FRIDAY SATURDAY
SUNDAY NOTES
WEEKLY MEAL PLANNERSunfood Complete Health Program
SUNFOOD COMPLETE HEALTH PLANNER
Weekly Meal Planner
Sunfood Complete Health Program
PRODUCE LIST
1/2 Banana
1/2 App le
1 /2 Pear
12 Strawberr ies
3/4 Cup Berr ies
1 Tanger ine
1 Cup Me lon
3 Sma l l Apr i cots
10 Cherr ies
2 C lement ines
15 Grapes
1 K iw i
1 Grapefru i t
1 /2 Cup Mango
1 Sma l l Orange
1 P lum
1/2 Cup P ineapp le
1 /4 of a Pomegranate
1 Date
1/2oz Dried Fruit
2 Tbsp Acai Maqui Mix
2 tsp Acai Powder
1 1/2 Tbsp Camu Camu
2 Tbsp Goji Powder
2 Tbsp Maqui Powder
1 1 /2 Tbsp Cacao Powder
1 Cup S l i ced Be l l Pepper
3 Cups S l i ced Cucumber
2 Cups Cherry Tomatoes
1 Cup Regu lar Tomato
1 Cup Baby Carrots
2 Large Carrots
3 Cups Chopped Ce lery
3 Cups Rad ishes
2 Cups Mushrooms
2 Cups Eggp lant
1 Cup Asparagus
1 Cup Squash
1 Cup Green Beans
1 Cup Pumpk in
1 Cup Brocco l i
1 Cup Chopped Tomat i l l os
2 Cups Zucch in i
2 Cups Cabbage
2 Cups Snow Peas
2 Cups Cau l i f l ower
2 Cups Sauerkraut
1 Who le On ion
1/2 Cup Parsn ips
3 Cups Bamboo Shoots
8oz Vegetab le Ju i ce
2 Tbsp Beet Powder
1 FRUIT 1 VEGGIE
SUNFOOD COMPLETE HEALTH PLANNER
Produce List
Sunfood Complete Health Program
GOOD CARBS LIST1 CARB
1 /2 Cooked Oatmea l
1 No Sugar Instant
Oatmea l
1 Med ium Sweet Potato
1 Sma l l Baked Potato
3/4 Cup Corn
3/4 Cup Peas
2 Sma l l Corn Tort i l l a
1 /2 Cooked Brown R ice
1 /2 Cup Cooked Qu inoa
1/2 Cup Cooked Bu lgar
1 /2 Cup Cooked
Buckwheat
1 Cup Who le Gra in Cerea l
3 Cups Popped Popcorn
2 Coconut Wraps
6 Who le Gra in Crackers
1 /3 Cup Cooked Beans
1 S l i ce 100% Who le Gra in
Bread
1/2 Cup Cooked Who le
Gra in Pasta
* *For a l ower gra in d iet
swap 1 carb for 1 f ru i t o r
1 vgg ie i f des i red . * *
1 /4 Bage l
1/2 Biscuit
1 Bread St i ck
1 /2 Eng l i sh Muff in
1 /3 Muff in
7 Ch ips
1 Sma l l Pancake
1/3 Regu lar Pancake
1/2 Large P i ta
1 F lour Tort i l l a
1 Sma l l Cook ie
1 /2 Cupcake
1/2 Donut
1 / 16 of a Cake
1/12 of a Cheesecake
1 S l i ce Wh i te Bread
1 CARB EQUIVALENTS
Overa l l we want you to focus on good
carbs . But we a l l have t imes when we
have that c rav ing that wont go away ,
so we 've put together a l i s t of foods
that can be eaten in moderat ion for
spec ia l occas ions .
SUNFOOD COMPLETE HEALTH PLANNER
Good Carbs List
Sunfood Complete Health Program
LEAN PROTEIN LIST1 PROTEIN 1 VEG PROTEIN
4 Egg wh i tes
2 Sma l l Eggs
1/3 Ch icken Breast (50g/1 .7oz)
1 Ch icken Th igh (50g/1 .7oz)
2 Ch icken W ings (50g/1 .7oz)
1 Can Tuna in Water
2oz F i sh
2oz Turkey
2oz Steak
2oz Beef
1 /2 Hamburger Patty
1 Scoop Whey Prote in
1 /2 Pork Chop
1 /4 B lock Tofu
1/4 B lock Tempeh
14 Almonds
25 P i s tach ios
8 Walnut Halves
1 /2oz Nuts/Seeds
1 Tbsp Nut Butter
1 /2 Vegg ie Burger
2/3 Cup Pea Soup
2/3 Cup Lent i l Soup
2 Tbsp Hummus
1 Leve l Scoop R ice Prote in
1 Leve l Scoop Hemp Prote in
1 Leve l Scoop Hemp Prote in
1 Leve l Scoop Super Shake
1 Leve l Scoop Smooth ie M ix
1 Leve l Scoop Supergreen
Prote in
Bake , saute , b ro i l , g r i l l , o r
bo i l your prote in cho ices .
Avo id f ry ing , pan f ry ing , and
deep f ry ing .
SUNFOOD COMPLETE HEALTH PLANNER
Lean Protein List
Sunfood Complete Health Program
HEALTHY FATS LIST
1 Tbsp O l i ve O i l
1 Tbsp Avocado O i l
1 Tbsp Coconut O i l
1 Tbsp Ghee/Butter
1 Tbsp Vegan Butter
1 Tbsp Dress ing
2 Tbsp Low Ca l Dress ing
1 /3 Avocado
14 Sunfood O l i ves
2 Tbsp O l i ve Tapenade
1 Tbsp Ch ia Seeds
1/4 Cup Dr ied
Unsweetened Coconut
1 /4 Cup Coconut Meat
1 Tbsp Coconut Cream
1 Tbsp Sesame Seeds
1 FAT
The o i l you use to cook in counts as part of your da i l y
fat a l l owance . To get the most out of your food use a
spray o i l when cook ing so that you can s t i l l en joy
some add i t iona l hea l thy fats l i ke avocados , sa lad
dress ing , and o l i ves w i th your mea l !
SUNFOOD COMPLETE HEALTH PLANNER
Healthy Fats List
Sunfood Complete Health Program
CALCIUM RICH FOODS LIST
6oz Yogurt
1 S l i ce Cheese
1 St r ing Cheese
1oz Cheese
1 Cup M i lk
1 /2 Cup Cottage Cheese
1 /4 B lock Tempeh
1/4 B lock Tofu
6oz Vegan Yogurt
2 Cups Fort i f i ed A lmond ,
R i ce , Cashew, Hemp or
Coconut M i l k
1 VEGAN CHOICE
1 CALCIUM RICH FOOD
Always check the labels on calcium rich foods. Companies will often
loaded these up with added sugars that can derail your health goals.
Always shoot to purchase "unsweetened" milk or vegan milks and
unflavored yogurts. Mix in your favorite superfoods for extra flavor!
SUNFOOD COMPLETE HEALTH PLANNER
Calcium Rich Foods List
Sunfood Complete Health Program
FITNESS PROGRAMNow that you are following the Sunfood Wellness Nutrition Plan and eating healthy we will want
to put all of those good calories and nutrients to use and to do that we've created the Sunfood
Wellness Fitness Program, a 2 month plan designed to help you build muscle and tone up while
leaning out. All you have to do is follow the fitness plan for each day.
You will notice that as the weeks progress some days have 60-120 minutes of cardio. If you
can't get enough of the gym you are more than welcome to do 2 hours on the treadmill. But if
you are looking for more functional fitness feel free to get a little creative, think - 2 hours of
riding bikes with the family around the neighborhood, hiking and exploring Torrey Pines,
playing basketball with friends, etc. You can also mix and match - an hour of soccer with the
kids and an hour of me time taking a dip in the pool. It doesn't matter what you do, all that
matters is that you MOVE!
It's also important to note that you should go at your own pace and modify when necessary. Make
these exercises work for you and where you are at. That could mean breaking your 30 minutes of
cardio into 3 ten minute sessions or doing a bent knee push up instead of a regular one.
SUNFOOD COMPLETE HEALTH PLANNER
8 Week Fitness Plan
WEEK 1 WORKOUT PLANM
ON
TU
ESW
EDT
HU
RS
FRI
SAT
SUN
CIRCUIT 115 Squats50 High Knees24 Lunges25 Jumping Jacks
CIRCUIT 215 Sumo Squats15 Standing Calf Raises24 Walking Lunges50 Mountain Climbers
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES10 Neck Rotations20 Wrist Rotations10 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
30 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
CIRCUIT 110 Tuck Jumps30 Sec Plank12 Burpees
20 Crunches
CIRCUIT 220 Arm Circles24 Lunges30 Sec Wall Squat25 Jumping Jacks
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES10 Neck Rotations20 Wrist Rotations10 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
30 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
CIRCUIT 115 Straight Leg Sit Ups24 Walking Lunges15 Triceps Dips
20 Russian Twists
CIRCUIT 250 mountain Climbers20 Sit Ups15 Standing Calf Raises
15 Superman/Bananas
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
HOME STRETCHES30 Sec Knee to Chest30 Sec Standing Quad
30 Sec Standing Hamstring
CARDIO1 Brisk 20 Minute Walk+
40 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
REST DAY!
*Google any exercise you don't know for a demonstration.
Sunfood Complete Health ProgramSUNFOOD COMPLETE HEALTH PLANNER
Week 1 Workout Plan
MO
NT
UE
WED
TH
UR
SFR
ISA
TSU
N
REST DAY!
CIRCUIT 120 Squats50 High Knees24 Lunges35 Jumping Jacks
CIRCUIT 215 Sumo Squats15 Standing Calf Raises24 Walking Lunges50 Mountain Climbers
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES16 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
30 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
CIRCUIT 115 Jump Squats30 Sec Side Plank x 216 X Jumps
10 Push Ups
CIRCUIT 220 Reverse Lunges15 Lay Down Push Ups20 Flutter Kicks15 Jack Knifes
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 130 Sec Wall Squat20 Arm Circles12 Burpees
15 Sit Ups
CIRCUIT 224 Walking Lunges15 Squats20 Triceps Dips
20 Superman/Bananas
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES16 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
30 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2
30 Sec Standing Hamstring x2
CARDIO1 Brisk 20 Minute Walk+
40 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
WEEK 2 WORKOUT PLANSunfood Complete Health Program
*Google any exercise you don't know for a demonstration.
SUNFOOD COMPLETE HEALTH PLANNER
Week 2 Workout Plan
MO
NT
UE
WED
TH
UR
SFR
ISA
TSU
N
REST DAY!
CIRCUIT 140 Jumping Jacks20 Lay Down Push Ups24 Flutter Kicks
20 Jack Knifes
CIRCUIT 230 Lunges36 Arm Circles40 Sec Side Plank x 250 Mountain Climbers
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 130 Sumo Squats20 Push Ups26 Bicycle Kicks
15 Burpees
CIRCUIT 220 Jump Squats26 Calf Rises20 Crunches
40 Jumping Jacks
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 120 Tuck Jumps15 Triceps Dips26 Russian Twists
20 X Jumps
CIRCUIT 230 Squats26 Bicycle Kicks20 Straight Leg Sit Ups
30 Lunges
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES16 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
45 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
WORK STRETCHES16 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
45 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2
30 Sec Standing Hamstring x2
CARDIO1 Brisk 20 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
WEEK 3 WORKOUT PLANSunfood Complete Health Program
*Google any exercise you don't know for a demonstration.
SUNFOOD COMPLETE HEALTH PLANNER
Week 3 Workout Plan
MO
NT
UE
WED
TH
UR
SFR
ISA
TSU
N
REST DAY!
CIRCUIT 130 Calf Raises30 Triceps Dips30 Straight Leg Sit Ups
30 Flutter Kicks
CIRCUIT 226 X Jumps30 Calf Raises20 Sit Ups30 Lunges
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 120 Burpees24 Crunches30 Reverse Lunges
20 Jack Knifes
CIRCUIT 230 Tuck Jumps15 Sumo Squats50 Jumping Jacks
20 Push Ups
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 125 Lay Down Push Ups20 Superman/Bananas50 Mountain Climbers
40 Arm Circles
CIRCUIT 245 Sec Wall Squat30 Russian Twists36 Walking Lunges
1 Min Plank
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
45 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
45 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2
30 Sec Standing Hamstring x2
CARDIO1 Brisk 20 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
WEEK 4 WORKOUT PLANSunfood Complete Health Program
*Google any exercise you don't know for a demonstration.
SUNFOOD COMPLETE HEALTH PLANNER
Week 4 Workout Plan
MO
NT
UE
WED
TH
UR
SFR
ISA
TSU
N
REST DAY!
CIRCUIT 110 Declined Push Ups30 Calf Raises36 Sit Ups
20 Sumo Squat Jumps
CIRCUIT 230 Walking Lunges26 Jack Knifes40 Russian Twists50 Jumping Jacks
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 130 Jump Squats20 Mountain Climbers30 Plank-To-Push-Ups
40 Sec Side Plank x 2
CIRCUIT 220 Burpees20 Sit Ups24 Lunges
26 Bicycle Kicks
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 110 Burpee Push Ups25 Tuck Jumps1 Min Wall Squat
30 Superman/Bananas
CIRCUIT 230 X Jumps40 Arm Circles30 Reverse Lunges
26 Flutter Kicks
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2
30 Sec Standing Hamstringx2
CARDIO1 Brisk 20 Minute Walk+
90 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
WEEK 5 WORKOUT PLANSunfood Complete Health Program
*Google any exercise you don't know for a demonstration.
SUNFOOD COMPLETE HEALTH PLANNER
Week 5 Workout Plan
MO
NT
UE
WED
TH
UR
SFR
ISA
TSU
N
REST DAY!
CIRCUIT 116 Jump Lunges36 X Jumps30 Calf Raises
30 Sit Ups
CIRCUIT 210 Burpee Push Ups20 Sumo Squats1.5 Min Plank30 Crunches
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 120 Tuck Jumps25 Sumo Squat Jumps20 Lay Down Push Ups
40 Sec Side Plank x 2
CIRCUIT 210 Declined Push Ups34 Walking Lunges30 Russian Twists
50 Jumping Jacks
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 130 Raised Leg Sit Ups30 Reverse Lunges20 Triceps Dips
25 Plank To Push Ups
CIRCUIT 220 Jack Knifes30 Squats30 Superman Bananas
20 Straight Leg Sit Ups
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2
30 Sec Standing Hamstring x2
CARDIO1 Brisk 20 Minute Walk+
90 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
WEEK 6 WORKOUT PLANSunfood Complete Health Program
*Google any exercise you don't know for a demonstration.
SUNFOOD COMPLETE HEALTH PLANNER
Week 6 Workout Plan
MO
NT
UE
WED
TH
UR
SFR
ISA
TSU
N
REST DAY!
CIRCUIT 116 Mount. Climb Push Ups20 Spider Push Ups20 Sumo Squat Jumps
1.5 Min Plank
CIRCUIT 220 Dumbbell Squat Press30 Raised Leg Sit Ups30 Reverse Lunges30 Calf Raises
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 116 Plank-To-Forearm15 Declined Push Ups16 Jump Lunges
40 X Jumps
CIRCUIT 210 180° Jump Squats10 Broad Jump Burpees20 Tuck Jumps
24 Triceps Dips
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 115 In & Out Push Ups20 Jack Knifes30 Superman/Bananas
50 Mountain Climbers
CIRCUIT 220 Weighted Crab Walks1 Min Wall Squat40 Crunches
30 Lay Down Push Ups
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2
30 Sec Standing Hamstring x2
CARDIO1 Brisk 20 Minute Walk+
120 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
WEEK 7 WORKOUT PLANSunfood Complete Health Program
*Google any exercise you don't know for a demonstration.
SUNFOOD COMPLETE HEALTH PLANNER
Week 7 Workout Plan
MO
NT
UE
WED
TH
UR
SFR
ISA
TSU
N
REST DAY!
CIRCUIT 120 Mount. Climb Push Ups25 Jack Knifes30 Squat Jumps
40 Calf Raises
CIRCUIT 220 Plank-To-Forearm25 Dumbbell Squat Press20 Jump Lunges30 Triceps Dips
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 130 Weighted Crab Walks20 Broad Jump Burpees35 Raised Leg Sit Ups
30 Sumo Jump Squats
CIRCUIT 226 Spider Push Ups20 Declined Push Ups50 X Jumps
40 Lay Down Push Ups
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
CIRCUIT 120 180° Jump Squats20 Burpee Push Ups40 Walking Lunges
1 Min Side Plank x 4
CIRCUIT 220 In & Out Push Ups25 Tuck Jumps2 Min Plank
30 Superman/Bananas
Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
WORK STRETCHES20 Neck Rotations30 Wrist Rotations20 Seated Twists
1 Min Standing Toe-Touch
CARDIO1 Brisk 15 Minute Walk+
60 Minutes of Cardio
Complete your two cardio sessions and work stretches throughout the day.
HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2
30 Sec Standing Hamstring x2
CARDIO1 Brisk 20 Minute Walk+120 Minutes of Cardio
Complete your two cardio sessions and home stretches throughout the day.
WEEK 8 WORKOUT PLANSunfood Complete Health Program
*Google any exercise you don't know for a demonstration.
SUNFOOD COMPLETE HEALTH PLANNER
Week 8 Workout Plan