12-Week Beach Body Programme: Week 5: training

12-Week Beach Body Programme:

Week 5: training

By this stage you should have improved your strength levels and perfected your healthy eating plan. You’re well on your way to a beach body, but now it’s time to take your metabolism to the next level. The next few weeks will focus on high repetitions of full body exercises. Your workouts will be shorter but with higher intensity.

Good luck!

Instructions

Rest 20 seconds between each set of core exercises, and 30-45 seconds between all other sets. Click on each exercise for a video demonstration of how to perform it.

Monday

Push session: full-body and core

Lunge single-arm press 3 sets x 12 reps (each side)

Dumbbell chest press 3 sets x 20 reps

Renegade press-ups 3 sets x 8 reps (each side)

Kettlebell swings 3 sets x 25 reps

Core exercise Elbow to knee plank 3 sets x 15 reps (each side)

Tuesday

Conditioning

5-minute warm-up jog

30-second all-out sprint followed by 15 seconds walking. Repeat 10 times

5-minute cool-down jog

Wednesday

Hardcore 15-minute abs session

Perform Dan's 'Triple Core Blast #2' comprising:

• TVA crunches x 20 reps

• Jackknife crunches x 12 reps

• Core squat thrust x 30 reps

Peform all three exercises in a circuit without rest. Rest 60 seconds after each circuit. Aim to complete three circuits in total.

Thursday

Pull session: full-body and core

Kettlebell squat press 3 sets x 20 reps

Inverted rows 3 sets x 20 reps

Dumbbell squat arm curl 3 sets x 20 reps

Pull-ups (machine assisted, if necessary) 3 sets x 6-8 reps

Core exercise Russian twists 2 sets x 25 reps (each side)

Core exercise Plank 2 sets x 90-second hold

Friday

Conditioning

Burpees 2 sets x 20 reps

After the burpees run a 1km time trial. Anything under five minutes is good; under four minutes is fantastic. Follow with a 5-minute cool-down jog

Weekend

Rest and recovery