The BFF Workout Plan

Hey everyone!

My bestfriend & I finally decided to get more serious about our health and losing access weight! Its been too many years of stuffing our faces with bad foods and giving little to no time to exercise. This has put a major toll on our bodies and we have had enough!

We decided to start a buddy workout plan to help us reach our goals quicker. With the help of each other, we will be shredding pounds of fat in no time!

Here is a workout plan we created to help us get back into shape! If you would like to join us, feel free. But remember we are not doctors or personal trainers. You should always consult your doctor for approval and PT for proper tips. This is something we both learned from fitness websites, YouTube, and my PT.

What

Each week, we do a routine and add on. We are starting off slow to get our bodies used to moving around. THERE IS NO QUICK EXTREME WEIGHTLOSS HERE. It is also better to take your time when getting healthy as the results are more likely to stick. We are aiming for 1-2 pounds a week. A couple inches a month.

In terms of eating, we are doing some drastic changes. After viewing endless documentaries (Yes What The Health is one of them!) and reading a lot of books, we are changing our eating habits for the better. We want to get to a point where we eliminate dairy, meat, and processed foods all together. But something like this takes time if you want forever results. So we are taking baby steps. One or two cheat days/meals a week.

*Making sure to not over indulge on cheat days as it could effect all the hard work done in the previous week!

Why

As in mindset, we are in it for better. This get healthy journey is more like a lifestyle re birth. We wanted drastic change in every aspect in our life. But it all came back to health. When you love yourself, you take care of yourself.

*I can’t sit here and preach about fully loving yourself if I’m not fully doing it myself. You should love yourself as is but then strive to be better. It’s a constant evolution of growth and in result comes an endless abundance of love. I finally realized how important my body is to me in terms of health. I’m ready to to take care of it.*

So now that you know a bit of what we are doing and why we are doing it, now lets show you how!

THE BFF PLAN

Do this workout every week with your bff/workout partner. When you have finished working out, text your bff with the word “Done!”. This will establish codependency. When your friend has completed their workout, you have no choice but to do the same! When you or your friend has trouble completing the workout that day, talk to each other about having a makeup day or skip that day. Start fresh the next workout day.

We started really slow to get our bodies moving, week by week we add on. Here is a sample of what we have done so far. As time goes on, I’ll post a new week or month for you to follow as well.

Try this workout plan and let me know if you see results after a few months. (We weigh & measure ourselves once a month. It’s important for us but not an obsession. ;p)

WEEK 1

Mon- Fri, Rest Sat- Sun

  • 20-30 minutes of cardio (dancing, walking, running etc.)
  • 10 pushups
  • 50 Squats
  • 100 reps crunches ( 5 sets of 20 reps, crunch variations)
  • 5-10 minute stretch after.

 

WEEK 2

  • 30 minutes of Cardio
  • 12 pushups
  • 30 second plank
  • 100 crunches (5/20)
  • 75 squats (3 sets of 25 reps, squat variations)

WEEK 3

Normal routine to do everyday of the week (5 days a week) EXCEPT the day before SPECIAL Day.(EX: Thursday don’t do ab workouts. Rest before Friday which is CORE Day)

*Main Workout( Mon-Friday )

30 minutes or more of cardio

14 push-ups

 30 second plank

75 squats (variation of 3/25reps)

50 Back leg lifts (25 reps each side)

100 Crunches (Variation of 5/20 reps)

 

Monday– Leg Day

-Main workout

2x 60 sec Bridge Lifts

1x 60 sec Toe Taps

1x 60 sec Plies(40 seconds reg speed, pulse at bottom of squat for 20 seconds)

2x 60 sec Clam digs (1 per side, no dumbells)

20 lunges (10 per leg)

5-15 minute stretch after

Here is a how to link for toe taps, clam digs, plies, & bridge lifts

https://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/

Tuesday

Main Workout

-Do not do pushups

5-15 minute stretch after

Wednesday– Arms, Shoulders, & Back Day

-Main Workout (do not push-ups, will be included in YouTube vids)

Follow 3 YouTube links, each are 5 minutes. 

5-15 minute stretch after

https://youtu.be/sYNprB9H1Ig

https://youtu.be/l5yDbG5Yjzk

https://youtu.be/qqHJLTi2yX4

Thursday

-Main Workout

-Do not do crunches or planks

Friday– Core Day

-Main Workout (don’t do crunches& abs adding that to core workout)

-50 standing side leg crunches (25 per side)

-50 standing front crunches (do 25 then 10 second break, repeat)

-25 bicycle crunches

-25 regular crunches

-25 leg lifts 

-25 mason twist

-10 roll ups

-15 sit ups

-30 second plank

5-15 minute stretch after

Sat-Sunday rest

 

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