12-Week Beach Body Programme:
Week 4: training
Forget marathons or five-a-side football, the best way to get very fit very fast is high intensity training (HIT): high-rep sets of intense exercises that tax your entire body. The first session of this week is a HIT strength and fitness test. Perform all the exercises in a row without rest. Good luck!
Instructions
For your second weights session of the week, take 20 seconds rest between sets of core exercises and 30 seconds rest between all other sets.
Click on each exercise for Daniel’s demonstration of how to perform it.
Monday
Full-body strength and fitness test
Complete all reps without rest. Don’t worry if it takes you a long time – and break up the reps whichever way you like. If you can, repeat the circuit after a rest period of about three minutes. Let us know how you get on in the 'Post Your Comment' box below – Dan’s time of 04:34 is the marker to beat!
Kettlebell swings 50 reps
Press-ups 50 reps
Dumbbell squats 50 reps
Inverted rows 50 reps
Russian twists 25 reps (each side)
Tuesday
Conditioning
5-minute warm-up jog
20 seconds all-out sprint, 20 seconds walk. Repeat 15 times.
5-minute cool-down jog
Wednesday
Rest
Thursday
Full-body and core session
Deep squats (body weight) 3 sets x 20 reps
Lunge single-arm press 3 sets x 12 reps (each side)
Renegade press-ups 3 sets x 6 reps (each side)
Kettlebell burpee squat press 3 sets x 10 reps
Core exercise Walk out burpees 3 sets x 10 reps
Friday
Conditioning
Shuttle runs on your local football pitch or any 100 metre stretch in your nearest park
After a 5-minute warm-up jog, start by sprinting 100 metres as fast as you can. Then jog at a relaxed pace back to the start position. Now sprint 90 metres before jogging back to the start. Then 80 metres. Then 70. And so on until you finish with a 10-metre dash and puff your way slowly back to the start position.
Rest for a few minutes. Then do another set. Aim to complete 3-5 sets in total. Finish up with a 5-minute cool-down jog
Weekend
Rest and recovery
Instructions
For your second weights session of the week, take 20 seconds rest between sets of core exercises and 30 seconds rest between all other sets.
Click on each exercise for Daniel’s demonstration of how to perform it.
Monday
Full-body strength and fitness test
Complete all reps without rest. Don’t worry if it takes you a long time – and break up the reps whichever way you like. If you can, repeat the circuit after a rest period of about three minutes. Let us know how you get on in the 'Post Your Comment' box below – Dan’s time of 04:34 is the marker to beat!
Kettlebell swings 50 reps
Press-ups 50 reps
Dumbbell squats 50 reps
Inverted rows 50 reps
Russian twists 25 reps (each side)
Tuesday
Conditioning
5-minute warm-up jog
20 seconds all-out sprint, 20 seconds walk. Repeat 15 times.
5-minute cool-down jog
Wednesday
Rest
Thursday
Full-body and core session
Deep squats (body weight) 3 sets x 20 reps
Lunge single-arm press 3 sets x 12 reps (each side)
Renegade press-ups 3 sets x 6 reps (each side)
Kettlebell burpee squat press 3 sets x 10 reps
Core exercise Walk out burpees 3 sets x 10 reps
Friday
Conditioning
Shuttle runs on your local football pitch or any 100 metre stretch in your nearest park
After a 5-minute warm-up jog, start by sprinting 100 metres as fast as you can. Then jog at a relaxed pace back to the start position. Now sprint 90 metres before jogging back to the start. Then 80 metres. Then 70. And so on until you finish with a 10-metre dash and puff your way slowly back to the start position.
Rest for a few minutes. Then do another set. Aim to complete 3-5 sets in total. Finish up with a 5-minute cool-down jog
Weekend
Rest and recovery
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