GNC Total Lean™ Challenge: Diet and Workout Plans 12 week Program

GNC Total Lean™ Challenge: Week 1.

Phase I: Week 1 Day 1 – GNC Total Lean Challenge Workout

Slim Shake Diet Week #1

Warm up: 10 minutes brisk walking
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Ball Squats
• Push-ups (on knees if needed)
• Dumbbell Shoulder Press
Phase I: Week 1 Day 2 – GNC Total Lean Challenge

Phase I: Week 1 Day 4 – GNC Total Lean Challenge
Warm Up: 10 minutes walking on incline
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Dumbbell roman deadlift
• Incline push ups
• 30 sec. Plank (on knees if needed)
• 50 Jump Rope or Air Rope
• Dumbbell Bent-over Row

The Extra Mile: Alternate 1 minute intervals of walking and jogging for total of 10 minutes
Phase I: Week 1 Day 6 – GNC Total Lean Challenge

Choose any cardio exercise or sport and do it for 30 minutes today. It doesn’t matter what it is, just get out and get moving!

GNC Total Lean™ Challenge: Week 2.

Slim Shake Diet Week #2

Phase I: Week 2 Day 1 – GNC Total Lean Challenge

Warm Up: 5 minutes rowing
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Step ups (6″-8″)
• Inch worms
• Dumbbell Curl
• Leg Spreaders
• Push Ups (on knees if needed)
The Extra Mile: 10 minutes on stair step machine

Phase I: Week 2 Day 4 – GNC Total Challenge

Warm Up: 10 minutes cycling
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Lunges (Regular)
• Dumbbell Shoulder Press
• Crunches
• Incline Push Ups
• Sit Ups
The Extra Mile: 10 minutes walking on incline

Phase I: Week 2 Day 6 – GNC Total Lean Challenge

Choose any cardio exercise or sport and do it for 30 minutes today. It doesn’t matter what it is, just get out and get moving!

GNC Total Lean™ Challenge: Week 3.

Slim Shake Diet Week #3

Phase I: Week 3 Day 1 – GNC Total Lean Challenge

Warm up: 10 minutes on cardio machine of choice
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Box Squats
• Reverse Crunches
• Incline Push-Ups
• Jumping Jacks
• Cable Pull down
The Extra Mile: 1 minute intervals of jogging and walking for 12 minutes on treadmill

Phase I: Week 3 Day 2 – GNC Total Lean Challenge

Warm Up: 10 minute jog
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Wall Sit 30 seconds
• Scissors
• Kettlebell/Dumbbell Swings
• Jumping Jacks
• 30 sec Plank
The Extra Mile: Rowing for 12 minutes

Phase I: Week 3 Day 4 – GNC Total Lean Challenge

Warm Up: 10 minutes cycling
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Dumbbell roman deadlift
• Superman
• Push ups (on knees if needed)
• Skaters
• Dumbbell Pull over
The Extra Mile: 12 minutes jogging

Phase I: Week 3 Day 6 – GNC Total Lean Challenge

Warm Up: 10 minutes brisk walking
Circuit: 5 minutes jogging, 5 minutes cycling, 5 minutes rowing. Repeat 2xs for total of 30 minutes

GNC Total Lean™ Challenge: Week 4.

Slim Shake Diet Week #4

Warm Up: 5 minutes walking, 5 minutes jogging
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Thrusters (body weight)
• Half push up with 30 second static hold
• Jumping Jacks
• Dumbbell Curl with Overhead Press
• Straight leg twists
The Extra Mile: 15 minutes elliptical

Phase I: Week 4 Day 2 – GNC Total Lean Challenge

Warm Up: 10 minutes cycling
Circuit: 2 sets of 20 Reps with 45 sec rest between each movement
• Dumbbell roman deadlift
• Front raise to lateral raise
• Dumbbell bent-over row
• 75 jump rope
• Plank complex: 15 sec each

Phase I: Week 4 Day 4 – GNC Total Lean Challenge

Warm Up: 10 minutes walking on incline
Circuit: 2 sets of 15-20 Reps with 45-60 sec rest between each movement
• Lunges
• Jumping jacks
• Push up (on knees if needed)
• 40 sec wall sit
• Bicycles
The Extra Mile: 15 minutes on stair step machine

Phase I: Week 4 Day 6 – GNC Total Lean Challenge

Spend 30 minutes doing a cardio exercise; outdoors, indoors, with a group, it doesn’t matter just get your heart rate up!!

GNC Total Lean™ Challenge: Week 5.

Slim Shake Diet Week #5

Welcome to the second phase of the 12-week GNC Total Lean Challenge! Are you ready to step it up and keep those healthy eating & exercise habits we learned in Phase 1? I hope so! Remember, if you are new to the Challenge, you can start any time by visiting http://www.gnc.com/TLC

Phase II: Week 5 Day 1 – GNC Total Lean Challenge Workout

Warm Up: 5-10 minutes on elliptical
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell squat
• Dumbbell single leg stiff-leg deadlift
• Dumbbell Step-up
• Lying straight leg raise
• Walking lunge
• 60 seconds rest then repeat
Finish: 20 minutes brisk walking

Phase II: Week 5 Day 2 – GNC Total Lean Challenge Workout

Warm Up: Alternate between 60 sec walking followed by 60 sec jogging for total of 6 minutes
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell shoulder press
• Dumbbell bicep curl
• Cable pulldown
• Barbell bench press
• Dumbbell bent-over row
• 60 seconds rest then repeat
Finish: 20 minutes cycling

Phase II: Week 5 Day 4 – GNC Total Lean Challenge

Warm Up: 5 minutes walking
Workout: 30 minutes cardio of choice

Phase II: Week 5 Day 6 – GNC Total Lean Challenge Workout

Warm Up: 5 minutes walking followed by 5 minutes row machine
Circuit: 1 set with 30-45 seconds rest between each exercise
• 1 minute rowing with maximum effort
• 20 bodyweight squats
• 1 minute rowing with maximum effort
• 20 push-ups (on knees if needed)
• 1 minute rowing with maximum effort
• 20 single-leg bodyweight lunges (each leg)
• 1 minute rowing with maximum effort
• 45 sec plank (on forearms if needed)
• 1 minute rowing with maximum effort
Finish: 10 minutes on elliptical or do a second set

 

Slim Shake Diet Week #6

GNC Total Lean™ Challenge: Week 6.

Phase II: Week 2 Day 1 – GNC Total Lean Challenge Workout

Warm Up: 5 minutes on elliptical
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Dumbbell reverse lunge
• Swiss-ball leg curl
• Sumo squat
• Mountain climbers
• Two-arm Kettlebell swing
• 60 seconds rest then repeat
Finish: 20 minutes walking

Phase II: Week 2 Day 2 – GNC Total Lean Challenge Workout

Warm Up: 10 minutes cycling
Circuit: 2-3 sets of 12-15 reps with 15-30 seconds rest between each movement
• Push up (on knees if needed)
• Bench dip
• Dumbbell lateral raise
• Dumbbell pullover
• Forearm to hand planks
• Rest 60 seconds then repeat
Finish: Alternate from 60 second jog to 60 seconds walking for a total of 20 minutes

Phase II: Week 2 Day 4 – GNC Total Lean Challenge Workout

Warm Up: 5 minutes walking
Workout: 30 minutes of cardio divided into 10 minutes running, 10 minutes cycling, and 10 minutes on elliptical

Phase II: Week 2 Day 6 – GNC Total Lean Challenge Workout

Warm Up: 5-10 minutes on step machine
Circuit: 1 set with 30 second rest between each movement
• 1 mile on elliptical (or jog)
• 15 push-ups; 30 crunches; 20 walking lunges
• 3/4 mile on elliptical (or jog)
• 20 push-ups; 35 sit ups; 30 walking lunges
• 1/2 mile on elliptical (or jog)
• 25 push-ups; 40 sit ups; 40 walking lunges
• 1/4 mile on elliptical (or jog)
• Walk 1/2 mile
Finish: 10 minutes walking on incline

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