Beach Body Challenge Week one

Beach Body Challenge
Week  1
Volume and short rest periods are going to be the key to this workout.  Two alternative workouts are provided here depending on whether you can make it into the gym or not. For the home workout you need a weighted plate (10kgs is good) and preferably some dumbbells.  Every movement needs to be completed as if in slow motion.

Each workout is a based on a combination of a six day training split combined with a time challenge. The time challenge is to be completed in the fastest time possible.

 

Nina Ross exercising

 

 

list of exercises

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
Diet will represent the greatest challenge for the majority of people taking part in ‘The Beach Body Challenge’. There are lots of people who can train regularly as long as they can consume lots of sugary foods and bad fats, and the truth be told – they normally look good in clothes. However, as soon as they get on the beach it’s clear that they don’t look quite as good in their bikini or trunks. Diet will ‘make or break’ most people aiming to get in great shape for their holidays.

Despite the fact that ALL WORKOUTS WILL BE COMPLETED FASTED we are still aiming to conserve muscle so we want to consume some Myprotein anti-catabolic supplements before we train. Post training we want to ensure swift recovery whilst maintaining an anti-catabolic physiological environment.
Food
Complex carbohydrates lack the pronounced insulin spike produced by simple carbohydrates and release energy slowly over the course of the day.  Fibrous carbohydrates produce a very small insulin response making them ideal for forming the basis of any fat loss diet, and the main constituent carbohydrate of any fat loss diet. The fibre also digests slowly which is good for fat loss. For this week you will only be able to have ONE PORTION OF STARCHY CARBS A DAY (porridge, sweet potato etc.). My suggestion is to have a bowl of porridge approximately 20 minutes after training. Aside from this, and for this week only, as long as you complete the exercises stated you can eat as much as you want from the list in the tab below.

 

BCAA                      5gms

Glutamine              10gms

Creatine                   5gms

Mega Omega Oil    10 mls

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BCAA                         5gms

Glutamine                10gms

Creatine                     5gms

Impact Whey            50gms

Total Nutrigreens        3gms

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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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