12-Week Beach Body Programme :
Week 1: Training
Week 1: Training
Week 1: Training
Make no mistake. Week one is tough. Week one is always tough. And workout one, especially if you’ve been out from training for a while, can be a killer. But grit your teeth and do as much as you can. Most importantly of all, don’t give up if you don’t quite manage to complete all the sets and reps.
Scribble these six golden rules on a piece of paper, stick them on your fridge, and keep to them throughout the programme. You won’t go far wrong.
Rule one Train with intensity, complete all reps and sets, and push until failure (especially with core exercises)
Rule two When you can do all reps and sets without failure, increase the weight
Rule three Don’t count calories. Good calories should be eaten in abundance
Rule four Eat every 3-4 hours
Rule five Get at least seven hours sleep a night
Rule six Cut out processed food, sugar, and refined carbs
Rule seven Keep your alcohol intake under 10 units a week
This training programme features many body weight exercises, so it is possible to perform the workouts from home, but a gym membership will make things a lot easier. As a minimum you’ll need a pull-up bar and a decent range of kettlebells and dumbbells.
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.
Scribble these six golden rules on a piece of paper, stick them on your fridge, and keep to them throughout the programme. You won’t go far wrong.
Rule one Train with intensity, complete all reps and sets, and push until failure (especially with core exercises)
Rule two When you can do all reps and sets without failure, increase the weight
Rule three Don’t count calories. Good calories should be eaten in abundance
Rule four Eat every 3-4 hours
Rule five Get at least seven hours sleep a night
Rule six Cut out processed food, sugar, and refined carbs
Rule seven Keep your alcohol intake under 10 units a week
This training programme features many body weight exercises, so it is possible to perform the workouts from home, but a gym membership will make things a lot easier. As a minimum you’ll need a pull-up bar and a decent range of kettlebells and dumbbells.
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
Dumbell chest press 3 sets x 10 reps
Incline press-ups 3 sets x 15 reps
Dumbbell shoulder press 3 sets x 10 reps
Kettlebell swings 3 sets x 25 reps
Core exercise Running man crunch 2 sets to failure (aim for 15 each side minimum)
Tuesday
Conditioning session
Five-minute warm-up jog. Then 10 minutes alternating between 30-second all-out sprints, and 30 seconds jogging. Warm down with a five-minute jog.
Wednesday
Rest
Thursday
Pull session: legs and core
Dumbbell lunges 3 sets x 12 reps on each side
Inverted rows 3 sets x 10 reps
Dumbbell squat armcurls 3 sets x 10 reps
Core exercise 1 Lunge Woodchops 3 sets x 15 reps on each side
Core exercise 2 Russian twists 2 sets to failure (aim for a minimum of 40)
Friday
Conditioning session
Burpees 3 sets x 15 reps
Five minute warm-up jog. Spint up four flights of stairs, then walk down. Repeat 10 times. Finish with a five minute warm-down jog.
How to do the burpee Standing with your legs shoulder-width apart, drop down and perform a press up. On the upward phase of the press-up, start to bring your legs back towards your chest, plant your feet and explode up from this position. It’s effectively combining a squat, a press-up and a vertical jump.
(Repeat Tuesday’s cardio routine if you can’t find any suitable stairs.)
Weekend
Rest and recovery
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