In this post I will look at a 3 month training programme that combines some of these fitness challenges together. Each week you will do between 1-2 challenges combined with resistance and cardio programmes. The challenges are a mixture of short 5-10 minute ones and ones that will take up the entire hour session.  By using a combination of short and longer workouts this will help to prevent you from over training and burning yourself out and picking up injuries.

Over the 3 months you will do each challenge 3 times and the aim is to improve your score/time on each occasion.

Month 1

Week 1:

Monday: You will start your training programme with the short bodyweight challenge “Bodyweight 100”. http://www.resultsconditioning.com/archives/1123

Start with a 10 minute light cardio warm up before completing the challenge which should take no more than 5 minutes and can be done in less than 2. After the challenge complete 10 minutes of cardio working at a comfortable level before spending a further 5 minutes cooling down and stretching. Total time in gym = 30 minutes max.

Tuesday: Rest

Wednesday: Circuit training

After spending 5-10 minutes warming up complete the circuit below. Complete all the exercises back to back with little rest, at the end of the circuit rest for 2 minutes and then repeat. Aim to complete 3 full circuits before cooling down.

 Start with a weight that is challenging for 10 reps and aim to work up to 15 reps. Once you can complete 15 then increase the resistance.

Dumbbell bench press

Single dumbbell squat (hold the weight at chest height)

Dumbbell bent over rows

Burpees x30 seconds

Dumbbell step ups (10-15 per leg)

Standing dumbbell shoulder press

Tricep dips off bench

Crunch

Doudble leg squat thrusts x30 seconds

Thursday: Rest

Friday: Today you will do the “3 rounds” challenge which uses barbells and a step box. http://www.resultsconditioning.com/archives/987

Start off with a 10 minute warm up of light cardio followed by the 3 rounds challenge. Finish with 5-10 minutes cooling down and stretching. Time in gym = 30-45 minutes.

Saturday: Rest

Sunday: Today you will do a 30 minute session of interval training and abdominal work. Start with a 5 minute light cardio warm up and then pick 1 piece of cardio equipment such as the bike, treadmill, rower etc. Work for 1 and half minutes at a comfortable level/speed and then do 30 seconds at maximum intensity. So for example this could be a jog followed by a sprint on the treadmill or a light resistance followed by a much higher gear on the bike. Repeat this 5 times for a 10 minute interval session before spending a further 5-10 minutes cooling down. Before stretching complete the abdominal workout below.

Front plank: Hold for 20-40 seconds. Perform 3 sets with a 30 second rest between sets.

Crunch with legs up: Complete 12-20 reps for 3 sets with a 30 second rest in between.

Week 2:

Monday: We start the 2^nd week with another short challenge, this time it’s the barbell challenge “four way fun”. http://www.resultsconditioning.com/archives/600

 Again spend 5-10 minutes warming up before completing the challenge. At the end of this challenge, complete another 10 minutes of cardio training at a comfortable level before cooling down and stretching.  Time in gym = 30-35 minutes.

Tuesday: Rest

Wednesday: Repeat circuit training same as week 1.

Thursday: Rest

Friday: For today’s session you will be having a go at the total set challenge. http://www.resultsconditioning.com/archives/627

This challenge mixes barbell and bodyweight exercises together and will take around 40 minutes to complete so spend 5-10 minutes warming up then complete the challenge before cooling down and stretching and that’s your session for the day. Time in gym = 45-55 minutes

Saturday:  Today complete the interval training session that you did on week 1 on the Sunday without the abdominal circuit at the end.

Sunday: Rest

Week 3

Monday: Since you had the Sunday off then we will start the week with a bang. Today you will be having a go at the 300 challenge. http://www.resultsconditioning.com/archives/731

This tough barbell challenge should take around 15-20 minutes to complete. At the end catch your breath before completing the abdominal workout below.

Crunch 3 sets of 15-20 reps

Side plank 3 sets of 20-40 second hold

Reverse crunch 3 sets of 15-20 reps

Finish off by cooling down and stretching. Time in gym = 30-40 minutes

Tuesday:  Rest

Wednesday: Circuit training

Thursday: Rest

Friday: Today you will have a go at the 8 minute challenge “Crazy 8”. http://www.resultsconditioning.com/archives/692

After warming up, do the challenge and then finish with a further 10 minutes of cardio training at a moderate intensity. Cool down and finish the session with the abdominal routine from Monday before stretching out. Time in gym = 30 minutes

Saturday: Rest

Sunday: Complete the interval and abdominal session but look at using a different piece of equipment this time.

Week 4

Monday: Rest

Tuesday:  After a days rest you will be ready for the gruelling challenge that is “Ultimate 10”. http://www.resultsconditioning.com/archives/1116

Again since this is a tough challenge that will take around 30-40 minutes to complete you will just do it on its own after your warm up. Spend 5-10 minutes cooling down and stretching at the end. Time in gym = 45-60 minutes

Wednesday: Rest

Thursday: Rest

Friday: After giving your body 2 full days to recover then you will be ready to face another tough challenge. This time you have a choice of 3 depending on what you have available to you.

If you are a fan of kettlebells then give “Kettlebell 660” a shot. http://www.resultsconditioning.com/archives/651

If you have a powerbag to hand then try “Powerplay” http://www.resultsconditioning.com/archives/1030

If you do not have access to either of the above then give the barbell and bodyweight challenge “Big 50” a try. http://www.resultsconditioning.com/archives/1091

Again warm up before the challenge and cool down and stretch at the end. The challenges should take around 20-25 minutes.

Saturday: Rest

Sunday: Finish the 1^st month off with the interval session along with the abdominal routine.

Month 2

For month 2 you will follow the same routine as above only this time you will aim to improve on your times/scores on each of the challenges. You will also change the circuit and interval sessions to the ones below.

Circuit:

After spending 5-10 minutes warming up complete the circuit below. Complete all the exercises back to back with little rest, at the end of the circuit rest for 1 and a half minutes and then repeat. Aim to complete 3 full circuits before cooling down.

 Start with a weight that is challenging for 10 reps and aim to work up to 15 reps. Once you can complete 15 then increase the resistance.

Incline Dumbbell bench press

Dumbbell lunges

Renegade rows

Burpees x 45 5seconds

Dumbbell step ups (10-15 per leg)

Squat curl and press

Close hand press ups

V-sits

Doudble leg squat thrusts x45 seconds

Interval training:

This month you will do the same principle as before only this time you will work at a moderate intensity for 1.15 minutes followed by 45 seconds at a high intensity. Repeat 7 times for 14 minutes worth of work before finishing with a 5-10 minute cool down. The abdominal routine is now as follows.

Medicine ball Russian twists 12-15 reps x sets

Front plank hold for 40-60 seconds x 3 sets

V-sits 12-15 reps x 3 sets

Month 3

It’s the final 4 weeks and again the aim is to beat your score/time on all the challenges. The circuit and interval sessions change once more to the below workouts.

Circuit:

After spending 5-10 minutes warming up complete the circuit below. Complete all the exercises back to back with little rest, at the end of the circuit rest for 1 minute and then repeat. Aim to complete 3 full circuits before cooling down.

 Start with a weight that is challenging for 10 reps and aim to work up to 15 reps. Once you can complete 15 then increase the resistance.

Alternating arm Dumbbell bench press 8-10 per arm

Dumbbell side lunge

Pull ups or recline rows

Burpees x60 seconds

Box jumps

Dumbbell push press

Tricep dips of bars

Hanging leg raises

Doudble leg squat thrusts x60 seconds

Interval training:

This time you will perform 1 minute at a moderate intensity followed by 30 seconds of maximum effort and repeat 10 times for 15 minutes of interval training. The abdominal routine is as follows.

Hanging leg raises 12-15 reps x3 sets

Plank with up and down movement 10 reps x3 sets

V-ups 12-15 reps x3 sets

So the 3 months is over and hopefully you will have seen a big improvement in your fitness, tone and definition as well as being able to increase your score on all the challenges each month. Don’t forget to post your scores on the website and why not film yourself completing some of them and post them on Youtube for the world to see!

If you have any problems with any of the challenges and need variations for any of the exercises then please get in touch.

DIET:

Don’t forget that to get the most out of any training programme you need to be following a healthy balanced diet. All members can receive their own personalised diet plan to help them achieve their goals, whatever they may be.

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The first 3-week plan will be an open post so everybody can give it a try and then the rest of the plan will be posted in our member’s section. If you want to give this 12-week plan a go and are not yet a member then simply sign up today and start your journey towards the beach body you desire.

Weeks 1-3.

Warm up:

Before starting any workout always begin with a 5-10 minute warm up. Start with 5 minutes of gently cardio (cycling, rowing, cross-trainer etc) to raise your heart rate and core temperature and then do the following exercises to help prepare your body for the resistance training. Do 2 sets of 12 on each exercise.

Medicine ball extension and flexion: Hold a light medicine ball with both hands and assume a squat position by bending your knees and sitting your bottom back whilst keeping your chest lifted. From this position stand up and swing the ball over your head keeping the movement controlled. Return to the start position and repeat.

Medicine ball rotations: Hold a light medicine in both hands with arms extended. From an upright position rotate from your trunk moving the ball from one side to the next.

Prisoner squat: Stand upright with your hands resting behind your head. Lower into a squat by bending your knees and keeping your chest lifted whilst keeping your weight through your heels. As you stand up raise onto your toes and hold for a second before repeating.

Lunge with rotation: Step forward and descend into a lunge by bending your front and back knees. Your front knee should be in line with your front ankle and your back knee should be just off the floor. As you lunge rotate your trunk towards the same side as your front leg whilst keeping an upright posture. Step back and repeat on the opposite leg.

Core:

The workout starts with 2 core exercises. These will help get the muscles around your trunk switched on and ready for the main resistance programme.

Plank: Rest on your forearms and toes keeping your abs pulled in (imagine pulling your belly button towards your spine) and glutes tight (muscle in the bottom) so your back remains flat. Begin by holding this position for 10-20 seconds and then aim to work up to 40 seconds-1 minute over the next 3 weeks. If you find it hard then start with your knees on the floor and work up to the full plank. Complete 3 sets with a 30-40 seconds rest in between.

Heel taps: Start on your back with legs in the air and knees slightly bent. Keeping your abdominal muscles pulled in slowly lower one foot to the ground until your heel touches the floor without your back lifting. Return to the start position and then repeat with the opposite leg. Start off with 6 reps per leg and work up to 10 reps per leg. If it becomes easier then perform the exercise with legs straight to increase the range of movement. Complete 3 sets with a 30-40 second rest in between.

Members can see these 2 exercises in action at the adbominal post.

Main workout:

Press ups: Hold your body in a straight line with your hands slightly wider than your shoulders. Lower your chest to the floor under control keeping your elbows out to the side and slighlty below your shoulders. Aim to complete 3 sets of 12 reps with a 30-40 second rest in between. If you can’t do full press-ups then start with your knees on the floor. Build your reps up to 20 over the 3 weeks. If you can then complete 3 sets of 20 on your toes and find it comfortable then look at a harder variation such as raising your feet on a low step box.

Dumbbell squat: Stand with your feet hip width with your toes pointing forward and hold a dumbbell in each hand with your arms hanging by the side of your body. Bend your knees and sit your bottom back whilst keeping your arms straight and chest up. Lower until your thighs are parallel to the floor making sure your knees are in line with your feet and your weight is through your heels. Return to the start position and repeat. Start with 3 sets of 12 and work up to 20 reps. Once you can complete 3 sets of 20 and it feels comfortable then increase the weight of your dumbbells slightly.

Lat pulldown.: Sit facing the machine and grab the handles with a wider than shoulder width grip. Pull the handle towards your chest by bending your elbows. Keep your chest lifted but don’t lean back. Take the bar just below your chin and then slowly return to the start postion. Find a weight that youu can complete 3 sets of 12 reps with and then build up to 20 reps. Once you can complete 20 reps with perfect technique then slightly increase the weight. (If this machine is not available to you then please contact me for an alternative).

Dumbeel lunges: Hold a dumbbell in each hand with your arms by the side of your body. Step forward and lower into a lunge by bending both knees and lowering your hips towards the ground. Your front knee should by over your front ankle and your body should remain upright with a flat back. Step back and repeat on the opposite leg. Aim to complete 3 sets of 6 reps per leg and then work up to 10 reps per leg. Once you can do this then slighlty increase the weight.

Standing dumbbell shoulder press: Hold the dumbbells at shoulder level with palms facing away. Press the weights overhead untill both arms are fully extended but without locking your elbows. Return under control to the start positon and repeat. Complete 3 sets of 12 reps and work up to 20 reps. Once you can complete 3 full sets of 20 then increase your weight slightly.

Cardio;

For the first 3 weeks of the plan the aim is to complete 20 minutes of steady rate cardio training. This can be done on any piece of cardio equipment i.e. rower, cycle, treadmill etc or you could do 10 minutes on 2 pieces of kit. The aim is to work at around 70% of your maximum heart rate. A simple way of working out your max heart rate would be 220 minus your age and then 70% of this. So for example a 20 year old would have a max HR of 200 and so their target HR would be around 140 beats per minute. If you have not got access to heart rate monitors then use the perceived exertion scale. To do this think of a scale of 1-10, 1 indicates you are working at a level that is very comfortable which you could sustain for 30 minutes without any difficulties. Level 10 means you are working at your maximum intensity which you would only be able to sustain for a few seconds. During the 20 minutes you want to be working around a level 6-7 (So that you are breathing heavier but still able to talk).

Cooldown: After your cardio section spend 5 minutes lowing your heart rate with some gently cardio and then finish with some static stretching for your major muscle groups (chest, back, legs). Hold each stretch for 20-30 seconds.

Aim to complete this workout 3 times per week with at least one rest day in between. Make sure you are progressing the intensity over the 3 weeks whenever you can.

DIET: To get your beach body not only do you need to be working hard in the gym but you also need to be following a healthy balanced diet. For all members you can contact me for your personalised eating plan that will accompany this woekout.

I will be posting the next part of this workout plan over the next couple of weeks, if you have any problems with this part of the workout then please get in touch.

Become a member today and start achieving the results you have always wanted.

Warm up: Spend 5-10 minutes warming the body up with a mixture of light cardio, mobility exercises and stretching.

Squat curl and press: 12 reps

Reverse lunge: 10 reps per leg

Side lunge: 10 reps per leg

Renegade rows: 12 reps

Press ups (keep your hands on the dumbbells): 12 reps

Russian twists: 12 reps

At the end of the dumbbell circuit pick a piece of cardio equipment (if your training at home you could do a bodyweight exercise such as burpees, squat thrusts, skipping etc). Do 20 seconds of work (so for example if you are using a cycle perform a 20 second sprint or 20 seconds at a high resistance) followed by a 10 second rest period. Repeat this for 4-5 minutes.

Perform 3 rounds of the dumbbell circuit and cardio intervals.

After your last circuit is completed then spend 5 minutes cooling down and stretching. Hope you enjoy it and feel free to post on the site how you get on

Below is a video of a sample round of the dumbbell circuit.

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Results Burn it: If your goals are to lose weight, drop body fat and tone up by increasing lean muscle then this is the package for you. Combining a sensible eating plan with circuit style resistance training and high intensity interval workouts this will help you get the desired results.
Package includes: Food diary, diet advice, measurement sheet to track your inch loss and a weekly weigh in.
Results Mass Builder: This package is designed to help those that want to increase muscle size, strength and power. Using a mass building programme based around large compound exercises that will increase overall strength, explosive movements to help produce more power and a individual eating plan this 6 week course will really help you to pack on quality muscle size.
Package includes: 6 week mass building programme, detailed training programme and training log to record progression, eating plan and supplement advice.

Contact Results Conditioning for more information.

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