Summer Challenge: Day 5

Hey girls! It’s day 5 of the special Summer Challenge ☀ and you’re already halfway through! Well done!!

On the agenda today: a new menu, a cardio session, and a wellness tip.

Let’s go!

Today’s menu

Breakfast:

• 1 soft-boiled egg
• 1 slice of toasted wholegrain bread
• 1 fresh fruit
• 1 cup of tea

Lunch:

• Crustless chicken quiche (the other half)
• 1 portion of frozen vegetables
• Dessert: 1 yoghurt + a few strawberries

Snack: 2 apricots

Dinner:

• Spinach & cucumber gazpacho:
  • 1 handful of baby spinach
  • 1/2 cucumber
  • ½ clove of garlic
  • 1 sprig of parsley
• 2 slices of smoked salmon
• Dessert: 1 no-added-sugar compote

⭐ Today’s session

Here is a 3-exercise routine you can do without leaving home.

Repeat the circuit 3 to 4 times depending on your fitness level. If you need to, you can take a break of up to 1 minute between each circuit (not between each exercise)

HIGH KNEES

This exercise will work your cardio as well as your abs and quads!

Stand up straight and draw your stomach in. Alternately lift your left knee then your right knee towards your chest. Repeat as fast as possible for 30 seconds.

PLANK + KNEE DRIVE

Get into a plank position on your toes. Extend your legs and arms. Engage your core and bend your right leg, bringing your right knee towards your right elbow without letting your foot touch the ground. Drive forward and switch to the left leg. Repeat for 30 seconds.

THE PLANK

To perform this exercise, lie face down, then push up onto your hands and the balls of your feet. Keep your body in a straight line by engaging your core, as well as your thighs and glutes. And don’t forget to breathe! Hold for 30 seconds.

Today’s tip: Working up a sweat

For perfect legs, you need to break a sweat! Choose a cardio sport that stimulates the posterior chain (calves–thighs–glutes), such as brisk walking, running, swimming, elliptical training, or aquabike.

As well as choosing a cardio activity, you should also build muscle and work your lower body. Don’t overlook strength training sessions — they’re your best allies for gorgeous legs!

Also think about small everyday efforts: taking the stairs, squeezing your glutes while standing, cycling to work…

OUR COACHING TIP: Palpate-roll massages are a lovely way to pamper your legs. Grab your Cellublue Cups, which replicate the palpate-roll technique. Super easy to use, they’re perfect for a relaxing leg massage!

Challenge validation

To keep going with this challenge, check in with our coach: on our Facebook page and/or on our Instagram account (@cellublue) by leaving the comment “Summer Challenge: Day 5 OK”

See you tomorrow, girls!

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Useful categories: Slimming Program.