GNC Total Lean™ Challenge: Week 6

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

GNC Total Lean™ Challenge: Week 5

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

GNC Total Lean™ Challenge: Week 4

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!!