12-Week Beach Body Programme : Week 2: Training

12-Week Beach Body Programme :

Week 2: Training 

Most people following this programme will have made big changes to their training and nutrition over the last week.

If you’re finding your muscles are uncomfortably sore, make sure you do some stretching post-workout. But don’t worry: if it’s hurting, it’s working.

Take a deep breath. Now, on to this week’s sessions.
Instructions

Rest 20 seconds between each set of core exercises, and 60 seconds between all other sets. Click on each move for a video demonstration of how to perform it.

Monday
Push workout: Full-body and core
Single-arm dumbbell chest press 3 sets x 12 reps (each arm)
Press-ups 3 sets x 12-15 reps
Reverse-lunge tricep kickback 3 sets x 12 reps (alternate legs)
Shoulder flys 3 sets x 10 reps
Core exercise: Plank  3 sets x 60-second hold

Tuesday
Conditioning
5-minute warm-up jog
20 squat jumps
20 burpees
60-second all-out sprint. Rest 30 seconds. Repeat 5 times
5-minute warm-down jog

Wednesday
Hardcore 15-minute abs session
Perform Dan's 'Triple Core Blast' comprising:
• TVA crunches 3 sets x 20 reps
• Mountain climbers 3 sets x 60 reps
• Reverse-crunch toe touch 3 sets x 25 reps

Thursday
Pull session: Full-body
Kettebell lunges 3 sets x 12 reps (each side)
Bent over dumbbell row 3 sets x 10 reps
Bent over dumbbell reverse fly 3 sets x 10 reps
Single-leg assisted squat 3 sets x 10 reps (each side)
Kettlebell swings 3 sets x 25 reps

Friday
Conditioning

Five-minute warm-up jog. Ten minutes alternating between 30-second all-out sprints and 30-second jogs. Warm down with a five-minute jog.

Weekend
Rest and recovery