#NR4TW

#NoRest4TheWicked

WORKOUTS
By JDFitness

#JDFITNESS2014 SESSION 1

Abdominal Concentration Circuit

Scorpion Push Ups

20Reps (Each Leg) 2sets
15sec rest between each set

Windmill
10 Reps 2sets
20second rest

Planks
2mins 3sets
20second 1min rest

Rowing
2 minutes (as fast as you can twice)

Steam Engine
10 Reps (Each Leg) 2sets
20second rest

Aim is to beat your score Keep going till score is beaten Stretches

Bicycle Kicks
15 Reps (Each Leg) 2sets
20second rest

*Lying abs Twist *Scissor Kick *Side Bend * Abdominal Stretch.

Should be done really slow and relaxed

Lateral leg fall

20 Reps (Each Leg) 2sets
20seconds -1min rest

#JDFITNESS2014 SESSION 2

B&T (Bum&Thighs) Concentration Circuit

Legs Kicks
20Reps (Each Leg) 2sets
15sec rest between each set

Jump&Back Squat
10 Reps 4sets
20second rest

One Legged Squat

20 Reps 2sets
20second 1min rest

Lateral Leg Fall

10 Reps 2 sets

Reverse Lunges
10 Reps (Each Leg) 2sets
20second rest

Star Squat
10 Reps 2Sets

Skipping (High Knees)

1min- Own pace 3mins Fast 1min Cool down
1minute rest

Stretches
*Glute Stretch *Scissor Kick *Plank & Lunge Combo
should be done really slow and relaxed

Side Lunges
20 Reps (Each Leg) 2sets
20seconds -1min rest

#JDFITNESS2014 SESSION 3

Upper Body Strength Circuit

WARM UP Session 20Reps x3 Wide Push ups 15Reps x2 Close Push ups 10Reps x2 Diamond Push Ups 15Reps x2 Bench dips
Overhand Grip Pull-ups (Wide)

FULL SESSION
Arnold Dumbbell Press 20 Reps 2Sets Side Lateral Raise 15 Reps 2 Sets Dumbbell Crossovers 15 Reps 3 Sets

10 Reps 3 sets
Dead lifts 6 Reps Highest kg 10 Reps Lower kg 3 sets

7s
3Sets *Raise dumbbells to your waist x7 * Then full dumbbell curl from waist position x7 * Then do the full dumbbell curl x7
Use both arms same time

#JDFITNESS2014

WEEKLY NUTRITION PLAN

TIME 8am

Monday

11am (snack)

1/2pm

5pm

9pm

Monday MEAL Muesli with Low fat milk or Soya Milk Fruit salad Green tea and honey (2Tspoons) Low fat yoghurt 100g of High protein nuts Cashews, Walnuts Hazelnuts Water Chicken sandwich (whole grain brown/white bread) dried Raspberries and Blueberries Protein Shake Salmon Sweet Potatoes Carrots, Broccoli and cabbage Water Dried Mangos Water green Smoothie

TIME 8am

11am (snack) 1/2pm

5pm

9pm

Tuesday MEAL Oats Low fat milk or Soya Milk 100g Grapes Low fat yoghurt Granola bars Protein shake Bagel with sugar free jam x2 Strawberries Water Tuna pasta salad with low fat mayo or none at all Orange juice Almonds and raisins High antioxidant Smoothie

Tuesday

#JDFITNESS2014

Wednesday
TIME 8am 11am (snack) 1/2pm Wednesday MEAL 50g blueberries 50g raspberries Banana slices Toast Green tea (2Tblespoon) Low fat Rice Cakes Water Apple Kiwi Sliced turkey in Oat bread Grilled mackerel baked potato (tblespoons butter) Sweet corn and cucumbers Low fat Frozen yogurt Apple juice Fruit salad Water

5pm

9pm

TIME 8am

11am (snack) 1/2pm 5pm

9pm

Thursday MEAL 2 Shredded wheat Skimmed milk or Soya Milk half a Grapefruit Water Boiled egg Toast Dried mango Green tea Grilled Chicken no skin mushroom sweet corn sweet potatoes Apple juice Pineapples Low fat yoghurt Water

Thursday

#JDFITNESS2014

TIME 8am

11am (snack) 1/2pm

5pm

9pm

Friday MEAL Wheat cereal Soya milk Banana slices Water Protein shake Dark chocolate (4blocs) Popcorn Almonds Cashews Apple juice Grilled Cod baby Potatoes Cauliflower mushroom and tomatoes Water Dark Chocolate (4Blocs) Strawberries

Friday

Saturday
TIME 8am 11am (snack) 1/2pm Saturday MEAL Low fat rice pudding Blueberries Grapefruit Protein shake Granola bars Grapes Water Turkey Salad Turkey slices Tomatoes Lettuce Cucumbers Green tea (2tblespoons honey) Haddock pasta salad Haddock Baby potatoes mixed vegetables ( including peas) Mango Sorbet

5pm

9pm

#JDFITNESS2014

Sunday
TIME 8am 11am (snack) Sunday MEAL Toast Boiled egg Raspberries Low fat yoghurt Apple Slices 3 Tangerines Banana slices Water Vegetable soup Small bread roll Cherries Pasta tomato sauce Ground turkey meatballs Mixed vegetables (excluding sweet corn & peas) Water Banana 2 tblespoons Peanut butter skimmed soya milk Blend to make milkshake

1/2pm

5pm

9pm

You can rotate the days rather than sticking to the day by day nutrition plan
ENJOY

THIS IS JUST A TASTER OF #NR4TW FULL EDITION SOON TO BE RELEASED