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30DS MARCH 2012 “2012 Bikini Body” Challenge

Posted Mar 01 2012 10:28am

For my Shredders!

I hope that you all were good to February fitness and diet wise? Comment here to let everyone how you did…good or bad…every comment helps someone.

I have put together a new challenge and to start off this month I’m giving you guys a day off to get your heads right. I have put in a couple of Jillian’s newest workouts and I hope all of you guys have it. Jillian’s workouts are the cheapest at Wal-Mart or Walmart.com at 10 bucks each and sometimes less depending on the day. I used to get my Jillian’s at Costco for 7-8 bucks, but they no longer carry them in the stores nearest to me so I buy from Wal-Mart.

This month’s challenge focuses on the core and the lower body which are two major parts of the body that I am currently focusing on right now and probably for the rest of the year. The glutes are the largest muscles in the body and if you work these along with the legs you will burn more calories, more fat and guess what? Shape your and trim your lower body.

**The DVDs you’re going to need are Extreme Shed and Shred (ESS), Killer Buns and Thighs (KBT) and 6 Week Six Pack (6w6p).  If you don’t have these DVDs you should invest in them because these circuits do the body good. If you can’t get them then I’d suggest these substitutions ESS = 30DS, KBT = NMTZ, 6W6P = any abs workout you have.

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Here is your MARCH 2012 “2012 Bikini Body” Challenge. Every month I’ll be putting out a 2012 Bikini Body challenge to get us ready for Summer 2012. There will be Jillian DVD workouts as well as some traditional non-DVD strength and cardio workouts in these monthly rotations I make up as well.

“I know you’ve all heard this before (yeah yeah), but in order to lose weight and earn a great body you will need to change up your fitness routine every so often to get positive results. This month is strictly Jillian focused since this is a kick off going into the new season…a season where, in the words of The Rock, “putting boots to a$$es in the gym”, to get ready for next summer.”

“People ask me all the time (though I am on a body fat loss journey at the moment) what I do to drop weight, fat and define my muscles and and I tell them that I get my results from doing lots of circuits (like the 30DS – lots of reps, low weights, working a lot with my own body weight w/ short spurts of cardio injected into it).

Helpful Notes…

1. Saturdays OR Sundays are rest days! Pick one!

2. You will be working out at least 40 mins to 1 hour per day, 6 days a week so give it your ALL! Try not to miss a workout. You need them all since the workouts are so short.

3. A basic nutrition plan for weight loss or body fat loss looks like this - M1 (breakfast): a protein + a complex carb + a good fat
- M2 (midday snack): a protein + complex carb
- M3 (lunch): a protein + a complex carb + a good fat
- M4 (afternoon snack): a protein + complex carb
- M5 (dinner): a protein + a complex carb + a good fat
- M6 (bedtime snack – if you need one): a protein + complex carb

4. If you are not eating like what I laid out in #3 (^ up above) then start today. You can train yourself to do anything if you want it bad enough. Like Jillian says “it doesn’t come for free.”

5. I recommend following clean eating principles when it comes to serving sizes. For example…
-protein should be measured by what you can fit in the palm of one of your hands
- starchy carbs (like whole grains which is a complex carb) should be measured by what you can fit in one cupped hand
-carbs from fruits and veggies (which are complex carbs) should be measured by what you can fit into two cupped hands
-good fats (olive oil, sunflower oil, avocado, nuts, seeds, etc.) should be measured by one scant handful of nuts, 1/3 size of avocado and 1-2 tablespoon of oil

6. Water is what you should aim to drink 100% of the time. If you need something else…green tea from tea bags is great with a tsp of raw honey or no sweeteners at all. 3 liters is recommended to consume (though I only take in about 2 since I eat a whole lot of raw complex carbs from fruit and veggies daily).

7. Clean eating, most of the time (like 80% of the time) is key to weight loss, body fat loss and earning a better body, increases energy, helps to keep away ailments and make you feel better overall. Fitness only makes up a small percentage (like 10% of the time) when we talk about weight loss, but it is needed in order to get your metabolism moving so you can lose weight, burn body fat and/or become fit, shape your body, etc. So basically, if you eat bad foods most of the time then working out is just a waste of time. Period.

8. Lastly, it takes an accumulation of “effort and time” to get results so please do not give up on your nutrition and workouts. I started my journey on July 12, 2008 and I’m still working on it. Make it all worth it! Never give up!

Onto the ROTATION!!!!!
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1. REST DAY! OH WHAT A TREAT!
2. ESS Level 1 + 1 Full P/u (pushups – do what you can, do not use knees)
3. REST Day! or 6W6P Level 1 and 2 + 1 Full P/u (pushups – do what you can, do not use knees)
4. REST DAY! or 6W6P Level 1 and 2 + 1 Full P/u (pushups – do what you can, do not use knees)

5. ESS Level 1 + 2 Full P/u (try full p/u first, then go down to knees)
6. KBT Level 1 + 3 Full P/u 2 Full P/u (try full p/u first, then go down to knees)
7. 6W6P Week 1 and 2 + 4 Full P/u (try full p/u first, then go down to knees)
8. REST DAY!
9. ESS Level 1 + 5 Full P/u (try full p/u first, then go down to knees)
10. REST Day! or 6W6P Level 1 and 2 + 6 Full P/u (try full p/u first, then go down to knees)
11. REST Day! or 6W6P Level 1 and 2 + 6 Full P/u (try full p/u first, then go down to knees)

12. ESS Level 2 + 7 Full P/u (try full p/u first, then go down to knees)
13. KBT Level 2 + 8 Full P/u 2 Full P/u (try full p/u first, then go down to knees)
14. 6W6P Week 1 and 2 + 9 Full P/u (try full p/u first, then go down to knees)
15. REST DAY!
16. ESS Level 2 + 10 Full P/u (try full p/u first, then go down to knees)
17. REST Day! or 6W6P Level 1 and 2 + 9 Full P/u (try full p/u first, then go down to knees)
18. REST Day! or 6W6P Level 1 and 2 + 9 Full P/u (try full p/u first, then go down to knees)

19. ESS Level 2 + 8 Full P/u (try full p/u first, then go down to knees)
20. KBT Level 3 + 7 Full P/u (try full p/u first, then go down to knees)
21. 6W6P Week 1 and 2 + 6 Full P/u (try full p/u first, then go down to knees)
22. REST DAY!
23. ESS Level 2 + 5 Full P/u (try full p/u first, then go down to knees)
24. REST Day! or 6W6P Level 1 and 2 + 4 Full P/u (try full p/u first, then go down to knees)
25. REST Day! or 6W6P Level 1 and 2 + 3 Full P/u (try full p/u first, then go down to knees)

26. ESS Level 1 + 2 Full P/u (try full p/u first, then go down to knees)
27. KBT Level 2 + 1 Full P/u (pushups – do what you can, do not use knees)
28. 6W6P Week 1 and 2 + 10 Full P/u (try full p/u first, then go down to knees)
29. REST DAY!
30. ESS Level 1 and 2 + 9 Full P/u (try full p/u first, then go down to knees)
31. REST DAY!

Enjoy and Let’s not miss any days of workouts!

The link to the discussion for this challenge is located at 30 Day Shred team over on SparkPeople.com HERE .

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