Beach Body Challenge Week Four

 

 

Beach Body Challenge
Week  4

Week 4 represents a point in the challenge where you are finally over the apex of the hill. So what better way to celebrate than to revisit the very first Beach Body Challenge workout. When completing the workout this time around pay special attention to the time challenges. After 3 weeks on the Beach Body Challenge you should find the challenge both easier and quicker to complete. The diet will stay consistent with last week as we push forward with consistent fat loss.

 

 

nina ross for week 4

 

 

list of exercises
 

PLEASE SEE ‘WEEK ONE’ FOR THE TIME CHALLENGE VIDEO FEATURING NINA ROSS

 

DEADLIFT

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

SEATED ROW

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

PRESS UPS WITH ALTERNATE SINGLE ARM ROW

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

BARBELL CURL

10 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 CHALLENGE 1

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 1 – TWICE!

SQUAT

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

BENCH PRESS

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

SHOULDER PRESS

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

TRICEP EXTENSION

10 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

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

PULL UPS

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

LATERAL RAISES

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

LUNGES

10 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 we are still using the calculations we made in week 2 to make sure we are consuming the correct about of calories and macronutrients.

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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