Beach Body Challenge Week Five

Beach Body Challenge

Week 5

During week 5 of the challenge we will be reducing the load slightly BUT increasing the cardio. After the 30 minutes of RHIIT we will be doing a further 10 minutes of steady pace cardio.

 

tom johson press up

 

 

timechallenge5

 

 

 

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)
10 minutes steady state cardio (30 minutes cardio in total)

DAYS TWO & FOUR

WEEKLY CHALLENGE TIME CHALLENGE 5

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)
10 minutes steady state cardio (30 minutes cardio in total)
DAY SIX

WEEKLY TIME CHALLENGE 2 – TWICE!

SQUAT & SHOULDER PRESS (BI-SET)

10 SETS X 20 REPS (10 REPS OF EACH EXERCISE THEN 10-20 SECONDS REST PERIOD)

BENCH PRESS & DUMBELL SIDE LATERALS & STAGGERED PRESS UPS (TRI-SET)

10 SETS X 50 REPS (10 REPS: 10 REPS: 30 REPS OF EACH EXERCISE THEN 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)
10 minutes steady state cardio (30 minutes cardio in 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)
10 minutes steady state cardio (30 minutes cardio in total)

 

 

Diet

This week  you we are continuing to use 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

 

 


 

Category: Product #: Regular price:$ (Sale ends ) Available from: Condition: Good ! Order now!
Reviewed by on. Rating: