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Jo Whiley

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

13/06/2010: With Fitness Matt

BBC Radio 1 - Jo Whiley, 13/06/2010: With Fitness Matt

Jo has her top tips for the week ahead, plus The Road Trip - where will we end up?

Mattâ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 â 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 â 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 â 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 â 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

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Jo Whiley

13/06/2010: With Fitness Matt

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