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13/06/2010: With Fitness Matt

Jo has her top tips for the week ahead, plus The Road Trip - where will we end up?

Matt芒聙聶s 2 Week Beach Body Blitz Programme

Week 1
Monday
30 minutes Cardio Training
Interval Training
2 minutes - high intensity (8/10)
2 minutes - low intensity (6/10)

Lower Body Programme
Squats 25
Body Lifts 25
Step Ups 15 each leg
Walking lunges 20 reps
Rest for 2 minutes
Repeat twice

Tuesday
40 minutes Cardio Training
Constant pace
Walk, Run, Cycle or Swim at an intensity of 6-7/10

Upper Body Programme

Press ups to failure
Ab crunches 30-50
Shoulder Press 20 reps
Plank 30-60 seconds
Tricep Dips 15-20 reps
Single leg reverse curl 20-30 reps

Wednesday
Rest

Thursday
30 minutes Cardio Training
Interval Training
1 minutes high intensity (9/10)
1 minutes low intensity (5/10)

Lower Body Programme
Squats 25
Body Lifts 25
Step Ups 15 each leg
Walking lunges 20 reps
Rest for 2 minutes
Repeat twice

Friday
45-60 minutes Cardio Training
Constant pace Walk, Run, Cycle or Swim at an intensity of 6-7/10

Upper Body Programme
Press ups to failure
Ab crunches 30-50
Shoulder Press 20 reps
Plank 30-60 seconds
Tricep Dips 15-20 reps
Single leg reverse curl 20-30 reps

Saturday
30 minutes Cardio Training
Interval Training
Hill running 30 seconds fast uphill run
Walk down to recover
Repeat for 12-15 runs.

Peripheral Heart Action (PHA) Training
Squats 30 seconds
Press Ups 30 seconds
Step ups 30 seconds each leg
Tricep Dips 30 seconds
Power Lunges 60 seconds
Sit ups 30 seconds
Plank 30 seconds

Sunday
Rest or long, slow walk (60-90 minutes)

Week 2
Monday
45 minutes cardio training 芒聙聯 cycle, fast walk, run or swim
Ab crunches 4 x 30 reps
Donkey Kicks 4 x 20 reps each leg
Oblique Plank 30 seconds x 3 times for each side

Tuesday
Cardio Training
Intervals
60 seconds high intensity (8/10)
30 seconds low intensity (5/10)
Repeat for 30 minutes (Any cardio)

PHA Training
Shoulder press 60 seconds
Squats 60 seconds
Ab curls 60 seconds
Tricep Dips to failure
Walking lunges 60 seconds
Oblique raises 20 each side

Repeat PHA for 2- 3 sets

Wednesday
45 minutes cardio training 芒聙聯 cycle, fast walk, run or swim

Ab crunches 5 x 30 reps
Donkey Kicks 4 x 20 reps each leg
Oblique Plank 30 seconds x 3 times for each side
Reverse Curls 20 reps x 3 sets

Thursday
Cardio Training
Intervals
90 seconds high intensity (8/10)
30 seconds low intensity (5/10)
Repeat for 30 minutes (any cardio)

Friday
Cardio Training
Constant pace training 芒聙聯 60 minutes cycle, fast walk or jog.

PHA Training
Shoulder press 60 seconds
Squats 60 seconds
Ab curls 60 seconds
Tricep Dips to failure
Walking lunges 60 seconds
Oblique raises 20 each side

Repeat PHA for 2- 3 sets

Saturday
Rest

Sunday
Cardio Training
Constant pace training 芒聙聯 60 minutes cycle, fast walk or jog.

Ab crunches 5 x 30 reps
Donkey Kicks 4 x 20 reps each leg
Oblique Plank 30 seconds x 3 times for each side
Reverse Curls 20 reps x 3 sets

3 hours

Last on

Sun 13 Jun 2010 13:00
大象传媒 Radio 1, 大象传媒 Radio 1 Scotland, 大象传媒 Radio 1 Wales & 大象传媒 Radio 1 N. Ireland

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12/06/2010

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K'naan in the Live Lounge

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Music Played

  • Katy Perry

    California Gurls (feat. Snoop Dogg)

    • Virgin.

  • MGMT

    It's Working

  • B.o.B

    Nothin' On You (feat. Bruno Mars)

    • Atlantic.

  • Kelly Rowland

    Commander

  • The Temper Trap

    Sweet Disposition

    • Infectious.

  • Vampire Weekend

    Holiday

  • The Saturdays

    Forever Is Over

  • Lostprophets

    Where We Belong

    • Visible Noise.

  • Eliza Doolittle

    Pack Up

    • Parlophone.

  • Example

    Kickstarts

  • Kids in Glass Houses

    Undercover Lover

  • Pixie Lott

    Turn It Up

  • The Futureheads

    I Can Do That

  • Paolo Nutini

    10/10

    • Atlantic.

  • Mark Ronson & The Business Intl

    Bang Bang Bang

  • Aerosmith

    Love In An Elevator

    • Aerosmith - Big Ones.

  • Snow Patrol

    Just Say Yes

    • Fiction.

  • Dennis Ferrer

    Hey Hey

    • Defected.

  • Jason Derulo

    Ridin' Solo

  • Robyn

    Dancing On My Own

  • All Time Low

    Lost In Stereo

    • Hopeless records.

  • Mumford & Sons

    Roll Away Your Stone

  • Tinie Tempah

    Frisky (feat. Labrinth)

  • Panic! at the Disco

    I Write Sins Not Tragedies

    • I Write Sins Not Tragedies.
    • Decaydance/Fueled By Ramen.

  • Diana Vickers

    Once

    • RCA.

  • WTF!? & Dead Prez

    It's Bigger Than Hip-Hop UK

  • Tinie Tempah

    Frisky (feat. Labrinth)

    • Parlophone.

  • Scissor Sisters

    Fire With Fire

Broadcast

  • Sun 13 Jun 2010 13:00
    大象传媒 Radio 1, 大象传媒 Radio 1 Scotland, 大象传媒 Radio 1 Wales & 大象传媒 Radio 1 N. Ireland