Update to Free Workout Plan: Month One

Week one is in the books. How did you do? I crushed it on some things and other areas I need to improve. I added a video of the lifts I’m doing this round.

How did your first week go on the free workout plan? Did you crush getting up early, working out, and eating with the food portion containers? I half way crushed it. 🙂 My alarm went off at 7:00 and I pushed snooze many times or turned it off. Baby steps people! I set my alarm, so that’s a start. Haha! The part I crushed was working out everyday. I may not have stuck to my schedule but I worked out. I pushed myself and it felt great. Eating was much better then before. I did have a treat or two each day, but it was so much better then many treats and lots of carbs.

A few things I had to modify or work on:

  1. I did lunges on the first day (Monday). My knee was in a lot of pain the next day. So I will not be doing lunges. For this week I just took them out. Maybe next week I will add another leg lift in its place.
  2. I did not do as much stretching or yoga as I would have liked. So next week my goal is to do more, maybe 2-3 days of yoga.
  3. I definitely ate better, buuttttt I did have mint M&Ms everyday. AHHH! I know! Totally not on the plan. But in my defense the bag was already opened before Monday and I just can’t let them go to waste. I did do better then the week before. So that’s a bit of progress. 🙂
  4. I had a migraine on Wednesday. Then on Friday I had another headache. When my head is hurting my eating changes. I usually take some medicine and drink a small Dr. Pepper. If I catch it early enough that can really help. I don’t have much of an appetite so it is harder for me to eat.
  5. Saturday turned out to be a different day then we had planned. We ended up leaving early in the morning, spur of the moment and spent the day at Grandma and Grandpa’s house. I tried really hard to stay on track. It is just harder to do so when I’m are not home and when I didn’t plan food to bring with me. So that will definitely be something I need to work on.

I have a few things to work on. At this point I could say forget it, I’m done. But, I am going to stay strong and continue to try to make better choices. As the new week started I made some not so great choices with eating. Too many treats! This is really going to be a hard to say no to. I have family in town and we were hardly home on Monday and Tuesday. I made a better effort to bring some healthy snacks and food with me. I also brought the rest of the cookies I had made for a family dinner on Sunday. I eat too many of them. Sigh! The cookies are now gone and I’ll be home on Wednesday so here’s hoping it will be easier!

Here is a video describing the lifts that I am doing during my three minute workouts. Let me know if you have any questions. And please laugh at me while I try to talk… Haha!

Here is a quick run down of the lifts I am doing:


  • Three lifts, 10 reps of each, rotate through all three until the 3 minutes is up.
    • Bicep curl
    • Bicep curl with hands rotated out
    • Hammer curls


  • Four lifts, 10 reps each, rotate between two standing for half of the time, rotate between two laying down for half of the time.
    • Triceps kickbacks
    • Overhead triceps extension
    • Cross-body unilateral extension
    • Lying triceps extension


  • Four lifts, 10 reps each, rotate between two on back for half of the time, rotate between two incline for half of the time.
    • Dumbbell chest press
    • Dumbbell chest butterfly
    • Incline chest press
    • Incline chest butterfly


  • Three lifts, 10 reps of each, rotate through all three until the 3 minutes is up.
    • Dumbbell rows
    • Reverse fly
    • Bent over row


  • Three lifts, 10 reps of each, rotate through all three until the 3 minutes is up.
    • Upright row
    • Shoulder press
    • Dumbbell lateral raise


  • Each lift I do for 1 minute. I am working up to 3 minutes or will stay at 1 minute but will add weight.
    • Squats
    • Deadlifts
    • Calf raises
    • Squat walk with band
    • Squat with legs together (This replaces lunges for me due to knee pain I was getting after doing lunges.)


  • Each move I hold or do the exercise for one minute.
    • Plank (For all planks I am not strong enough, so I do it on my knees. I will work up to no knees.)
    • Left plank
    • Right plank
    • Superman
    • Free choice

How have you been doing? What successes have you had? Any tricks or tips to help this sweet tooth mama out? Good luck the rest of this week!



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