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.
10 SETS X 10 REPS (10-20 SECONDS REST PERIOD)
PRESS UPS WITH ALTERNATE SINGLE ARM ROW
Reverse High Intensity Interval Training (RHIIT)
WEEKLY CHALLENGE TIME CHALLENGE 5
WEEKLY TIME CHALLENGE 2 – TWICE!
SQUAT & SHOULDER PRESS (BI-SET)
BENCH PRESS & DUMBELL SIDE LATERALS & STAGGERED PRESS UPS (TRI-SET)
LAT PULL DOWN
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.
Mega Omega Oil 10 mls
CHECK OUT OUR BEACH BODY ESSENTIALS HERE
Impact Whey 50gms
Total Nutrigreens 3gms
Food you can eat this week:
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