Beach Body Challenge Week Three

Beach Body Challenge

Week 3

This week we are going to focus on tension and maximum intensity to really push each muscle to the point of explosion. To do this we will revisit WEEK 1, but with a slight twist. Each repetition of each exercise should last 30 seconds – ULTRA SLOW MOTION. This will keep the muscle in constant tension so you will have to keep the weights light for this one. Rest periods between sets should last 15-20 seconds.

 

doublescott

Time Challenge

Complete this week’s challenge in the quickest time possible. You can see all of the exercises featured in this week’s time challenge on the previous two week’s time challenge videos.

 

beachbodychallengeweek3

 

DEADLIFT (keep your back straight!)

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

SEATED ROW

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

PRESS UPS WITH ALTERNATE SINGLE ARM ROW

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

BARBELL CURL

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

Reverse High Intensity Interval Training (RHIIT)

4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)

DAYS TWO & FOUR

WEEKLY CHALLENGE TIME CHALLENGE3

See ‘Time Challenge’

Reverse High Intensity Interval Training (RHIIT)

4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)
DAY SIX

WEEKLY TIME CHALLENGE 3 – TWICE!

SQUAT

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

BENCH PRESS

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

SHOULDER PRESS

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

TRICEP EXTENSION

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

Reverse High Intensity Interval Training (RHIIT)

4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)

 

LAT PULL DOWN

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

PULL UPS

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

LATERAL RAISES

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

LUNGES

7 SETS X 10 REPS (10-20 SECONDS REST PERIOD)

Reverse High Intensity Interval Training (RHIIT)

4 minutes flat out on the exercise bike, 1 minute slow cycling (repeat 4 times – 20 minutes total)

 

 

Diet

This week  you want to use the calculations we made last week and make sure you are consuming the correct about of calories and macronutrients. However,THIS IS WHERE THINGS START TO GET HARD:

8am -12pm: Myprotein Impact Whey only

12pm-4pm: 2 meals from the list

4pm-6pm: Myprotein Impact Whey

 

All workouts should still preferably be completed FASTED. As always we will aim to conserve muscle tissue and stop catabolism.

 

BCAA                      5gms

Glutamine              10gms

Creatine                   5gms

Mega Omega Oil    10 mls

Alpha man

CHECK OUT OUR BEACH BODY ESSENTIALS HERE

BCAA                         5gms

Glutamine                10gms

Creatine                     5gms

Impact Whey            50gms

Total Nutrigreens        3gms

CHECK OUT OUR BEACH BODY ESSENTIALS HERE

Food you can eat this week:

All white fish
Chicken
Steak
Fibrous vegetables
Eggs

Fibrous Vegetables

Asparagus
Bamboo Shoots
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chard
Chicory
Chives
Collard Greens
Cucumbers
Kale
Leeks
Lettuce
Onion
Peppers (GREEN)
Radishes
Spring onions
Spinach

 

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