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BAD ‘ASS’ bodyweight 6 week challenge

BAD ‘ASS’ bodyweight 6 week challenge March 24, 2015Lifestyle0 Comments

This week in out fitness post, our resident personal trainer, Dan Chapman tells us how it is. Fad diets are not going to work. Juicing, shakes.. no no no. Dan has an awesome BAD ‘ASS’ six week fitness challenge using your bodyweight, to get in shape. Here he is to explain all.

This isn’t one of those useless challenges full of empty promises . The truth is unless you are following a clean high protein eating plan and include additional cardio workouts throughout your week, at least 3-4 times a week then you will NOT notice any change in when doing “bodychallenges”.

BAD ‘ASS’ bodyweight 6 week challenge

In my experience everyone wants a quick fix and unfortunately there isn’t one . You can’t get what you want by cutting corners or relying on doing a million crunches on your bedroom floor to get a six pack or 1000’s of squats a day for those lean thighs. You have to implement all of the elements that help BURN the fat from on top of the muscles you want to reveal. The same goes for arms, butt and thighs.

Whilst I’m on my soapbox;

Do not do fad diets
Do not do juice diets
Do not do any “diets” that come in packages, packets or bottles that claim incredible weight loss results

WHY??

Because they rob you of what you need, to build a strong lean beautiful body and ruin your metabolism. Plus you won’t burn fat, and that’s what you need to do to tone up, slim done and feel great. Muscle fuels fat loss, so you need to do everything in your power to hold on to your muscle. That’s your ticket to a leaner more shapely body.

BAD’ASS’ Bodyweight Challenge – The Rules

Perform as many reps as you can for each exercise in the duration given – 45 seconds
Recover for 1 minute after each circuit protocol
Drink water during the workout and take more rest if needed

Your goal is to progress over the 6 weeks increasing your rep range and output for each movement. The more reps you achieve, the more calorie expenditure and fat you will burn.

BAD’ASS’ Bodyweight Challenge – The Moves

You can see all 5 bodyweight challenge moves on my instagram page. Here’s the list, you have 45 seconds for each move, you will do it in five rounds, four times a week for six weeks.

1) Walking Lunge touch down > power jump
2) Super tuck jump > squat
3) Crouching sumo walks
4) High bench sprinters
5) Expoloive bench sumo squat

Here’s a few tips for this challenge;

If your not out of breath then you need to increase your output.
Work up to it and don’t give up as soon as it gets tough!
Push through it at least 5-10 seconds more than you feel you can do

If you want to make changes then you have to work outside your comfort zone . Get uncomfortable for short intervals . The easy way out will result in little or no change at all. Put the work in like your ‘arse’ depends on it and you will change .

Additional Cardio

In addition to your BAD ‘ASS’ challenge you should add three to four LISS (low intensity steady state) cardio sessions to your week . At least 30-90 mins each, the cardio session should be done keeping at a steady, easy to breath pace . Your options could be in doors or out. Anything goes and can include treadmill / rower / bike / X trainer / outdoor walks/ jogs / uphill walks, just to name a few options

Supplements

If you’re looking for supplements that fuel your fat loss and building of lean muscle then here’s a few to get you going

*BCAA (branch chain amino acids)
*EFA’s (Essential Fatty Acids)
*WHEY BETTER (protein shake ) – a great post workout

You can find these and more over at @biosynergy

And If you want a sin free sweet snack go for a helping of @wheyheyofficial protein ice cream. It’s damn good and gives you all the protein you need for after a workout too.

SO .. With that said . START NOW – NOT TOMORROW OR ‘MONDAY’. GO FOR IT! ANY PLACE , ANYWHERE, NO EXCUSES .

If you have any questions regarding this challenge you can get me @danchapmanPT your progress vids or pics are welcome .

GOOD LUCK EVERYONE

Tags: Bad ass 6 week challenge, Body Challenges, Dan Chapman, fitness, HIIT, WheyHey Ice Cream