12-Week Beach Body Programme: Week 3: training

12-Week Beach Body Programme: 

Week 3: training

You’ve probably noticed by now the lack of long cardio sessions in this programme. They aren’t there because too much cardio slows your metabolism. Recent studies have shown you can get all the fitness benefits of long steady state cardio through high intensity interval sessions. Yes, they hurt – but that’s because they work. Don’t start slacking now…
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 session: full-body and core
Dumbbell incline chest press 3 sets x 10 reps
Close-grip press-ups 3 sets x 12-15 reps
Standing single arm shoulder press 3 sets x 10 reps (each side)
Kettlebell swings 3 sets x 30 reps

Core exercise Single leg jackknife crunches 2 sets x 20 reps (each side)

Tuesday

Conditioning
Five-minute warm-up jog. Ten minutes alternating between 30 seconds all-out sprint, 30 seconds jog. Warm down with a five-minute jog.

Wednesday

Rest

Thursday

Pull session: full body and core
Dumbbell squats 3 sets x 15 reps
Dumbbell side lunges with arm curl 3 sets x 10 reps (each side)
3 point kneeling row 3 sets x 10 reps (each side)
Inverted row 3 sets x 8-12 reps

Core exercise Side plank 3 sets x 30-second hold each side

Friday

Intensive metabolism-boosting conditioning session
This session is best done in the fresh air. It won’t take long, but it is very tough. This is a taste of things to come so get stuck in and see how you do! Do the following exercises in a row without rest. Take 60 seconds rest and repeat. Do three sets in total.

Perform Dan's metabolism-boosting circuit comprising:
• 20 bastards
• 20 knee-high jumps
• 20 jumping jacks
• 3 x 20 seconds sprints/20 seconds walk