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WEEK 1

 

This week you want to make sure you are consuming the correct amount of calories and macronutrients.
We want to be as precise as possible, so make sure you are following the plan 100%.
Mix & Match as you please!
Make sure to always have 1 option from each group (A,B,C) on each meal. Have 5 meals daily.
Supplements are listed below.

 

GROUP A
100g All white fish / Chicken
80g Steak or minced meat (max 10% fat)
4 Egg whites + 1 whole egg

 

GROUP B
150g in total
Asparagus, Broccoli, Cauliflower, Cucumber,
Lettuce, Green Peppers, Tomatoes, Onion

 

GROUP C
1tsp olive oil / coconut oil / MCT oil
6 almonds / cashew nuts
3 brazilian nuts

 

EXTRA
Have as much as you like!
Spinach, Lettuce

 

TWICE PER DAY
50g Apple / Pear / Peach / Cranberry / Strawberry / Blackberry
20g Instant Oats

 

SUPPLEMENT PLAN
These supplements are to be taken TWICE a day. Preferably after workout.
25g Impact Whey Protein (100kcal)
3 MCT oil caps. / 1tsp MCT oil / 1scoop MCT powder
Vitamin C
BCAA
Glutamine

 

The first week will consist of both; cardio and weight training. Try to follow the schedule and try to fit in all the workouts of the week! As important as it is not to skip a meal, it is also just as important that you do not skip a workout.
Intensity, focus and short rest periods are going to be the key to this week’s workouts. Try finish the rounds as quick as possible. Only rest between the rounds. Rest as long as you want to, everything between 30 and 90 seconds is fine.
The workouts provided here can all be done either home or at the gym. For the home workout you need preferably some dumbbells. When barbell is stated on the plan, dumbbells can easily be used as a substitute.

“Motivate the mind and the body will follow!”

 

CARDIO

 

To be done either separately in the morning ,or after gym workout.
MONDAY Bike 30mins
TUESDAY Treadmill 30mins, Incline 10.0, Speed 5.0
THURSDAY Cross trainer 30mins
FRIDAY Rowing Machine 10mins + Bike 20mins
SATURDAY Treadmill 45mins, Incline 0.0, Speed 7.5

 

WEIGHT TRAINING

 

MONDAY
4 Rounds
10 Dumbbell stationary lunges
10 Wide barbell squats
10 Narrow barbell squats
20 Bench barbell sit-ups
10 Single leg bench sit-up
60sec Plank

 

TUESDAY
3 Rounds
20 Dumbbell press-ups
20 Side lateral raises
10 Side lateral raises (thumbs pointing up)
12 Push-ups (military style or on the knees)
10 Barbell curls
20 Single arm barbell curl
20 Tricep dip push-up

 

WEDNESDAY
6 Rounds on Bike
2mins low pace
2min intense
1min standing
1min intense

 

THURSDAY
4 Rounds
20 Alternate split jumps
20 Explosive push-ups (military style or on knees)
20 Burpees
20 Wide squat jumps
20 Narrow squat jumps
20 Double crunch
60sec Plank

 

SATURDAY
4 Rounds
15 Single arm row
20 Upright row
20 Wide barbell squat (go heavy!)
60sec Plank, alternate leg raises
20 Back single leg raises
20 Lay back leg raises
20 Single leg hip thrusters

 

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