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Day 1: Leg Day—Because Who Doesn’t Love Sore Legs?

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Tipsy Health
August 19, 2024

Day 1: Leg Day—Because Who Doesn’t Love Sore Legs?

Hey, Welcome to Day 1 of the 50-Day Hard Challenge!

First off, kudos for you taking on this challenge. 50 days straight of anything is no small feat (unless you’re one of those Wordle nerds), so just imagine how amazing you will feel after 50 days of healthy living!

Here’s how each day will be structured:

  • Workout of the Day (WOD): A workout tailored for both the gym and at-home warriors. Whether you’re lifting heavy or just your body weight, you’ve got options.

  • Dinner Plan: A nutritious, delicious meal that will fuel your body and taste buds. Each recipe comes with the macros (protein, fat, carbs) and a grocery list to make life easier.

  • Health Goal: A daily goal that goes beyond the workout—hydration, sleep, mindfulness, you name it. These little habits will boost your results and keep you feeling great.

Now, because we got bullied in High School, we’re starting off this challenge with leg day. But hey, remember—you asked for it (or at least that’s what we’re telling ourselves). And let’s be honest, who wouldn’t want legs as toned as Spongebob’s?

Workout of the Day (WOD):

Leg Day Gym Version:

  • Squats: 4 sets of 10 reps (You’ll thank us later… or maybe not)

  • Leg Press: 3 sets of 12 reps (Think of this as your stairway to heaven… or hell, depending on how you see it)

  • Bulgarian Split Squats: 3 sets of 10 reps per leg (Mwahahaha!)

  • Calf Raises: 4 sets of 15 reps (Cause there’s nothing worse than big legs and chicken calves)

At-Home Version: 

  • Bodyweight Squats: 4 sets of 15 reps (Squeeze those glutes at the top)

  • Jumping Lunges: 3 sets of 12 reps per leg (Not gonna lie, these suck)

  • Glute Bridges: 4 sets of 15 reps (🍑🍑🍑)

  • Standing Calf Raises: 4 sets of 20 reps (Hold onto a chair, or live life dangerously)

Dinner Plan: Protein-Packed Chicken Stir-Fry

Ingredients:

  • Chicken breast (200g)

  • Broccoli (1 cup)

  • Bell peppers (1 cup)

  • Brown rice (1/2 cup, cooked)

  • Soy sauce (low sodium)

  • Olive oil (1 tbsp)

  • Garlic (2 cloves, minced)

Macros:

  • Protein: 40g

  • Carbs: 45g

  • Fat: 12g

Grocery List:

  • 1 lb chicken breast

  • 2 cups broccoli

  • 2 bell peppers

  • 1 box of brown rice

  • 1 bottle of low sodium soy sauce

  • 1 bottle of olive oil

  • 1 bulb of garlic

Health Goal: Hydrate Like You Mean It

Drink 2 liters of water today. It’s like an internal shower, and trust us, your body (and skin) will thank you. Plus, it’s a great excuse to buy a new water bottle with some trendy motivational phrases on it.