Day 1
Are you ready for this?
Just in case you're not, I need you to watch this video.
FIRE IN BELLY
Now, I know you're all pumped up after watching that video, but I just want to remind you that this
is day 1 and you don't need to be a super hero.
Find your feet and take it from there.
We don't need to get the big guns out just yet, right? :)
Okay donkey, let's do this.
Here's your first workout...
DAY 1 <== Follow along video (27:00)
**Don't forget that the password is 'daisy' for every video**
Perform 4 rounds of these cheeky little monkeys.
Stance Jacks x 50 secs work/10 secs rest
Cross Body Mountain Climbers x 50 secs work/10 secs rest
Squats x 50 secs work/10 secs rest
Push-ups x 50 secs work/10 secs rest
Burpees x 50 secs work/10 secs rest
Day 2
Let's get cracking with your second workout...
DAY 2 <== Follow along video (19.49)
Bit of a cheeky one, but I'm sure you can manage it.
How's your noggin feeling at the moment? Any headaches?
The first days of this clean eating lark can be a challenge.
Your body will experience withdrawal symptoms and let you know that's it's not best pleased with
your attempt to lose the lard.
Ride them out as best you can.
A few more days and you'll be feeling a lot better.
Perform 2 rounds of the first three exercises as a warm-up. (3.00)
Seal Jacks x 30 secs
High Knees x 30 secs
Low Plank x 30 secs
Then perform 5 rounds of these bad boys. (10.00)
Lateral Slides x 60 secs work/60 secs rest
Day 3
DAY 3 <== Follow along video (32.24)
Perform 3 rounds of the first two exercises as a warm-up. (3.00)
• Cross Body Mountain Climbers x 30 secs
• Low Plank x 30 secs
Then perform 2 rounds of this lot. (18.00)
• Jumping Jacks x 50 secs work/10 secs rest
• Mountain Climbers x 50 secs work/10 secs rest
• T Push-ups x 50 secs work/10 secs rest
• Squats x 50 secs work/10 secs rest
• Walking Plank x 50 secs work/10 secs rest
• Lunges x 50 secs work/10 secs rest
• Russian Twists x 50 secs work/10 secs rest
• Tricep Dips x 50 secs work/10 secs rest
• Bicycles x 50 secs work/10 secs rest
Day 4
DAY 4 <== Follow along video (16.58)
Get yourself warmed up with 3 rounds of these (3.00)
• Jumping Jacks x 30 secs
• Inch Worms x 30 secs
Then perform as many repetitions as you can in a 5 minute time frame. (5.00)
• Burpees (ouch!)
Day 5
I want you to see if you can up your game.
I still want you to do each exercise properly, but see if you can add a wee bit more tempo to
them.
Get the old lunges working a bit more.
DAY 5 <== Follow along video (34.52)
Here's the lard burning list for today...
Perform 2 rounds of these exercises as a warm-up. (3.00)
• Seal Jacks x 30 secs
• Heal Kicks x 30 secs
• High Plank x 30 secs
Then in comes the good stuff for 4 rounds. (16.00)
• Walking Push-ups x 50 secs work/10 secs rest
• Frog Hops/Full Body Extensions x 50 secs work/10 secs rest
• Triceps Dips x 50 secs work/10 secs rest
• Flutter Kicks x 50 secs work/10 secs rest
Follow by 3 rounds of these cheeky monkeys. (3.00)
• Side Burpees x 30 secs work/30 secs rest
And another 3 rounds of this one. (3.00)
• High Knees x 30 secs work/30 secs rest
Day 6
Got a real slow burner for you today.
DAY 6 <== Follow along video (34.23)
This'll take somewhere in the region of 20-30 minutes depending on whether you do 2 or 3
rounds.
Remember to drink plenty of water today too, especially with you fasting.
Perform 2-3 rounds (depending on time and legs) of these exercises at a ridiculously slow pace.
(20.00 – 30.00)
• Bridge x 10 repetitions
• 1-Leg Bridge x 10 repetitions
• 1-Leg Deadlift x 10 repetitions
• Squat x 10 repetitions
• Step-up x 10 repetitions
• Static Lunges x 10 repetitions
Day 7
DAY 7 <== Follow along video (22.56)
BTW how are those measurements looking so far?
Bang out 2 rounds of these warm-up exercises. (7.30)
• Jumping Jack x 30 secs
• High Knees x 30 secs
• Heal Kicks x 30 secs
• 1-Leg Deadlifts x 30 secs/each leg
Then move onto 3 rounds of these (3.00)
• Jump Squats/Full Body Extensions x 30 secs
• Static Squat x 30 secs
And then finish with 3 rounds of this combo. (6.00)
• Push-ups x 30 secs
• Pulsing Squats x 30 secs
• High Plank x 30 secs
• Lateral Slide x 30 secs
Day 8
DAY 8 <== Follow along video (17.16)
This one is nice and easy for ya today.
Warm-up with 3 rounds of these first. (3.00)
• Jumping Jacks x 30 secs
• Heal Kicks x 30 secs
Perform 3 rounds of these Jacks. (6.00)
• Push-up Jacks x 30 secs
• Warrior Jacks x 30 secs
• Seal Jacks x 60 secs
Day 9
DAY 9 <== Follow along video (20.34)
Knock out 2 rounds of these warm-up exercises first. (3.00)
• Seal Jacks x 30 secs
• High Knees x 30 secs
• Low Plank x 30 secs
Then you’ve got a 10 round hopathon to deal with. (10.00)
• Bunny Hops x 30 secs
• Flutter Kicks x 30 secs
Day 10
Make sure you start to pick up the pace on these exercises now.
I wanna make sure you're out of breath and feeling the burn by the end of this one.
You need to be hitting AT LEAST a 7 out of 10 on the intensity scale.
10 being "I canny do no more captain!"
DAY 10 <== Follow along video (25.15)
Perform 3 rounds of these warm-up exercises. (3.00)
• Seal Jack x 30 secs
• Low Plank x 30 secs
From here you’re straight into the main course with 5 rounds of this lot. (7.30)
• Bicycle Crunches x 30 secs
• Russian Twists x 30 secs
• Burpees x 30 secs
And to finish crack on with these little cherubs. (Roughly 6.00)
• Squat Jacks x 60 secs
• Pike Presses x 10 repetitions
• Press Jacks x 60 secs
• Push-ups W/Mountain Climbers x (Push-ups x 2 reps/Mountain Climbers x 8 reps for 2
rounds)
• Jumping Jacks x 60 secs
• Inchworms x 10 repetitions
• Stance Jacks x 60 secs
Day 11
DAY 11 <== Follow along video (5.49)
Knock out 5 rounds on this one exercise. (5.00)
• Low Plank x 30 secs work/30 secs rest
Day 12
DAY 12 <== Follow along video (22.18)
Perform 4 rounds on this exercise. (4.00)
• Jumping Jacks x 30 secs work/30 secs rest
And this one. (4.00)
• Mountain Climbers x 30 secs work/30 secs rest
And then this one. (4.00)
• Squat Thrusts x 30 secs work/30 secs rest
And then this one too. (4.00)
• Tuck Jumps or Burpees x 30 secs work/30 secs rest
Day 13
DAY 13 <== Follow along video (18.02)
Warm-up with 2 rounds of these exercises. (3.00)
• Jumping Jacks x 30 secs
• Cross Body Mountain Climbers x 30 secs
• Plank Jacks x 30 secs
Then you’ve got just 1 round of this lot. (4.00)
• Walking Push-ups x 50 secs work/10 secs rest
• Pogo Squats x 25 secs work (each leg)/10 secs rest
• Pike Presses x 50 secs work/10 secs rest
• Static Lunges x 25 secs work (each leg)/10 secs rest
Finish with 3 rounds of this little fella. (3.00)
• Ski Abs x 30 secs work/30 secs rest
Day 14
DAY 14 <== Follow along video (21.39)
Warm-up the legs with 3 rounds of these first. (3.00)
• Heal Kicks x 30 secs
• High Knees x 30 secs
And then bang out as many rounds as possible in a 10 minute time frame, please. (10.00)
• Squats x 24 repetitions
• Lunges x 24 repetitions
• Squat Jumps x 12 repetitions
• Lunge Jumps x 12 repetitions
