My good buddy, and Team Beachbody Coach, Tommy Mygrant from Ohio (http://www.tommymygrant.com/blog/index.php) posted this workout plan on Facebook earlier today. As Monica and I are using the holidays to train for the Phoenix Rock n Roll Half Marathon on January 17th and Tony Horton’s Fitness Camp the following week, I thought I would post his plan up here for anyone looking for a serious challenge over the holidays.
I am a huge fan of laying out your schedule. Whether it is a pre-prepared schedule from one of the Beachbody programs or just something you make up on your own, I think that putting it down on paper, particularly on a calendar where you can check off the days, is a recipe for success.
Tommy is a heck of a guy and a real inspiration to everyone in the Beachbody community. Here is Tommy’s post on Facebook.
6 week Holiday Shred — Hybrid – Nutrition– Sunday 11-22 through Thursday 12-31
WEEK 1: Insanity Cardio week + X Classic month 1
Day 1: Plyo Cardio Circuit (A.M), Chest and Back (P.M)
Day 2: Cardio Power and Resistance, ARX
Day 3: Cardio Recovery, Shoulders and Arms
Day 4: Pure Cardio, ARX
Day 5: Plyo Cardio Circuit (thanksgiving)
Day 6: Upper Plus, Abs Core Plus
Day 7: Yoga (FOY, Yoga X, or Hummingbird)
WEEK 2: Insanity Cardio + X Classic month 1
Day 1: Cardio Power and Resistance, ARX
Day 2: Pure Cardio, Chest and Back
Day 3: Plyo Cardio Circuit, Abs/Core plus
Day 4: Cardio Recovery, Shoulders and Arms
Day 5: Cardio Power and Resistance, Fit Club Cardio (any cardio, 45 mins)
Day 6: Pure Cardio, Cardio Abs
Day 7: YOGA (any)
Week 3: Insanity Max + X Plus
Day 1: Max Interval Plyo, Upper Plus
Day 2: Max Cardio Conditioning, Abs Core Plus
Day 3: Max Recovery, Core Synergistics
Day 4: Max Interval Circuit
Day 5: Max Interval Plyo, Fit Club Cardio
Day 6: Upper Plus, Abs Core Plus
Day 7: YOGA (any)
Week 4: Insanity Max + X Classic month 2
Day 1: Max Cardio Conditioning, Back and Bi’s
Day 2: Max Interval Circuit, ARX
Day 3: Max Interval Plyo
Day 4: Max Recovery, Chest Shoulders and Tri’s
Day 5: Max Cardio Conditioning, Fit Club Cardio (45 mins)
Day 6: Core Cardio & Balance, ARX
Day 7: YOGA (any)
Week 5: Insanity Max + Everything TH (X, X+, one on one)
Day 1: One on One Cardio Intervals (a.m.) , Back and Bi’s, ARX (p.m.)
Day 2: Max Interval Circuit
Day 3: Medicine Ball Cardio one on one (am), Shoulders and Arms, ARX (PM0
Day 4: Max Interval Plyo
Day 5: Upper Plus, Abs Core Plus (xmas eve)
Day 6: Max Cardio Conditioning (xmas day)
Day 7: YOGA
Day 1: Core Synergistics
Day 2: Upper Plus, Abs Core Plus
Day 3: FOY Yoga
Day 4: Mecine Ball Cardio
Day 5: X Stretch
Day 6: New years day.. leave for QVC
Day 7: TH workouts and QVC Show
On Double Days I will be following the X Nutrition Level 2 (2400 cals) and Phase II (balanced) Portion planning. This will be a balanced carbs and enough cals to perform while still creating a cutting level deficit.
On Single Days I will be following the X Nutrition Level 1 (1800 cals), and Phase I (Fat shredder low carb) portion planning. Eating my 200 cals of grainy carbs prior to 3 PM..
On doubles only 1 scoop Recovery drink after each workout
No Eating past 9 PM
WATER ONLY.. no diet soday, tea… 1 cup of coffee per day max.. then WATER ALL DAY
SUPPLEMENTS: P90X Multi Vitamins, Shakeology, Whey, Omega 3
1800 Calorie Low Carb Fat Shredder Days 2400 Calorie Balanced Double Days
5 Proteins (500 cals) 6 Proteins (600 cals)
2 Dairy (200 Cals) 2 Dairy (200 cals)
1 Fruit (100 cals) 1 Fruit (100 cals)
3 Vegetables (150 cals) 3 Vegatables (150 cals)
1 Fat (50 cals) 1 Fat (50 cals)
1 Carb (200 cals) 3 Carbs (600 cals)
Snack (single = 100 cals) 2 Snacks (200 cals)
1 Bar (250 cals) 1 Bar (250 cals)
1 Recover drink (220 cals) 1 Recover drink (220)
1 Condiments (50) 1 condiments (50)
TOTAL CALORIES 1820 TOTAL CALS 2420
EMBRACE THE PAIN!!!
Tommy Mygrant aka SWARM
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