Jo Whiley - 13/06/2010: With Fitness Matt

Matt’s 2 Week Beach Body Blitz Programme Week 1 Monday 30 minutes Cardio Training Interval Training 2 minutes - high intensity (8/10) 2 minutes - low intensity (6/10) Lower Body Programme Squats 25 Body Lifts 25 Step Ups 15 each leg Walking lunges 20 reps Rest for 2 minutes Repeat twice Tuesday 40 minutes Cardio Training Constant pace Walk, Run, Cycle or Swim at an intensity of 6-7/10 Upper Body Programme Press ups to failure Ab crunches 30-50 Shoulder Press 20 reps Plank 30-60 seconds Tricep Dips 15-20 reps Single leg reverse curl 20-30 reps Wednesday Rest Thursday 30 minutes Cardio Training Interval Training 1 minutes high intensity (9/10) 1 minutes low intensity (5/10) Lower Body Programme Squats 25 Body Lifts 25 Step Ups 15 each leg Walking lunges 20 reps Rest for 2 minutes Repeat twice Friday 45-60 minutes Cardio Training Constant pace Walk, Run, Cycle or Swim at an intensity of 6-7/10 Upper Body Programme Press ups to failure Ab crunches 30-50 Shoulder Press 20 reps Plank 30-60 seconds Tricep Dips 15-20 reps Single leg reverse curl 20-30 reps Saturday 30 minutes Cardio Training Interval Training Hill running 30 seconds fast uphill run Walk down to recover Repeat for 12-15 runs. Peripheral Heart Action (PHA) Training Squats 30 seconds Press Ups 30 seconds Step ups 30 seconds each leg Tricep Dips 30 seconds Power Lunges 60 seconds Sit ups 30 seconds Plank 30 seconds Sunday Rest or long, slow walk (60-90 minutes) Week 2 Monday 45 minutes cardio training – cycle, fast walk, run or swim Ab crunches 4 x 30 reps Donkey Kicks 4 x 20 reps each leg Oblique Plank 30 seconds x 3 times for each side Tuesday Cardio Training Intervals 60 seconds high intensity (8/10) 30 seconds low intensity (5/10) Repeat for 30 minutes (Any cardio) PHA Training Shoulder press 60 seconds Squats 60 seconds Ab curls 60 seconds Tricep Dips to failure Walking lunges 60 seconds Oblique raises 20 each side Repeat PHA for 2- 3 sets Wednesday 45 minutes cardio training – cycle, fast walk, run or swim Ab crunches 5 x 30 reps Donkey Kicks 4 x 20 reps each leg Oblique Plank 30 seconds x 3 times for each side Reverse Curls 20 reps x 3 sets Thursday Cardio Training Intervals 90 seconds high intensity (8/10) 30 seconds low intensity (5/10) Repeat for 30 minutes (any cardio) Friday Cardio Training Constant pace training – 60 minutes cycle, fast walk or jog. PHA Training Shoulder press 60 seconds Squats 60 seconds Ab curls 60 seconds Tricep Dips to failure Walking lunges 60 seconds Oblique raises 20 each side Repeat PHA for 2- 3 sets Saturday Rest Sunday Cardio Training Constant pace training – 60 minutes cycle, fast walk or jog. Ab crunches 5 x 30 reps Donkey Kicks 4 x 20 reps each leg Oblique Plank 30 seconds x 3 times for each side Reverse Curls 20 reps x 3 sets