Mark's Late Night Burpee Chall...

Dermot & Dave

Mark's Late Night Burpee Challenge

Sean Reidy
Sean Reidy

10:37 AM - 5 Nov 2019



Try it at home yourself #FitByChristmas

It's the mid-way point in Fit By Christmas and to get the participants over the slump Ronan has given all the contestants a challenge that the must complete in the next 7 days.

First up was Mark from Donegal, who works for the ambulance service and as a result as quite unpredictable working hours.

Mark does most of his training at night after he gets off shift, which can be hard - especially is he's after doing overtime.

Marks challenge was to do Burpees every night for a week after work. Here's how he got on.

You can hear what Ronan had in store for our participants and how Mark go on here:

Mark's Late Night Burpee Challenge

00:00:00 / 00:00:00

MARKS WORKOUT PLAN:

Order Exercise Name Tempo Reps
A1 BB Back Squat 3010 12,10,8,6
B1 BB / DB Flat Chest Press 3010 12,10,8,6
C1 BB / DB Walking Lunge 3010 3x20
D1 Hi Plank Hold static 4x30sec
E1 Supine Knee Draw 3010 4x15
F1 Rowing 15 mins
Order Exercise Name Tempo Reps
A1 KB Russian Swing 4x20
A2 BB Push Press 4x15
B1 Ring Row 4x15
B2 Box Jump 4x15
C1 Push Ups 4x15
C2 DB Squat 4x20
D1 Supine Straight Leg Raise 3x15
D2 Lo Plank Hold 3x30sec
Order Exercise Name Tempo Reps
A1 BB Bent Over Row 3010 4x12
B1 BB Deadlift 3010 12,10,8,6
C1 BB Overhead Press 3010 3x12
D1 Lo Plank Hold static 4x45sec
D1 Ab Mat Crunch 3010 4x15
E1 Cardio of choice 15 mins

FOOD PLAN: WEEK 4

 

MONDAY:  GYM SESSION DAY

BREAKFAST : 60g oats with tea

Mid-morning snack if required: 15 almonds/ rice cake with avocado or peanut butter (thinly spread peanut butter)

LUNCH: 3 poached eggs on whole wheat pita bread with 3 slices of bacon cooked in microwave- 2 x cod liver oil capsules as healthy fats.

SNACK: if required Fruit- blueberries + 2 spoons of 0% greek yogurt.

DINNER: 120g tuna roasted veg (onions, mushrooms and peppers) half an avocado, goats cheese and spinach one medium beetroot.

EVENING SNACK: At my weakest in the evenings after work - jelly shot ( 9kals no sugar) or dried fruit shot bag from tesco/aldi 99kals

 

TUESDAY:  CARDIO WORKOUT DAY

BREAKFAST : 60g oats with tea i feel less hungry if i eat oats in the morning!!

Mid-morning snack if required: 15 almonds/ rice cake with avocado or peanut butter (thinly spread peanut butter)

LUNCH: 120g tuna salad (peppers beetroot spinach small amount of goats cheese) 1tsp of salad cream.  

SNACK: if required Fruit- blueberries + 2 spoons of 0% greek yogurt.

DINNER: 130g chicken breast veg (broccoli, sugar snap peas sweetcorn) small amount cheese and spinach one bag microwave brown and wild rice (carb heavy meal)

EVENING SNACK: At my weakest in the evenings after work - jelly shot ( 9kals no sugar) or dried fruit shot bag from tesco/aldi 99kals

 

WEDNESDAY::   GYM SESSION DAY

BREAKFAST : 2 whole eggs and 2 egg whites, whole grain bread with real butter 2 x cod liver oils 

Mid-morning snack if required: 15 almonds/ rice cake with avocado or peanut butter (thinly spread peanut butter)

LUNCH: 130g chicken breast  salad (peppers beetroot spinach small amount of goats cheese) 1tsp of salad cream.  

SNACK: if required Fruit- blueberries + 2 spoons of 0% greek yogurt.

DINNER: 130g chicken breast stir fry veg + three bean mix from aldi ½ pack of rice noodles 

EVENING SNACK: At my weakest in the evenings after work - jelly shot ( 9kals no sugar) or dried fruit shot bag from tesco/aldi 99kals

 

THURSDAY: CARDIO WORKOUT DAY

BREAKFAST : 60g oats with tea 

Mid-morning snack if required: 15 almonds/ rice cake with avocado or peanut butter (thinly spread peanut butter)

LUNCH: 120g tuna salad (peppers beetroot spinach small amount of goats cheese) 1tsp of salad cream.  

SNACK: if required Fruit- blueberries + 2 spoons of 0% greek yogurt.

DINNER: 130g chicken breast roasted veg (onion mushroom and peppers) beetroot spinach baby potatoes. 

EVENING SNACK: At my weakest in the evenings after work - jelly shot ( 9kals no sugar) or dried fruit shot bag from tesco/aldi 99kals

 

FRIDAY:  GYM SESSION DAY

BREAKFAST : 60g oats with tea

Mid-morning snack if required: 15 almonds/ rice cake with avocado or peanut butter (thinly spread peanut butter)

LUNCH: 3 poached eggs on whole wheat pita bread with 3 slices of turkey  bacon cooked in microwave- 2 x cod liver oil capsules as healthy fats.

SNACK: if required Fruit- blueberries + 2 spoons of 0% greek yougart.

DINNER: 120g tuna peppers sugar snaps  half an avocado, goats cheese and spinach one medium beetroot.

EVENING SNACK: At my weakest in the evenings after work - jelly shot ( 9kals no sugar) or dried fruit shot bag from tesco/aldi 99kals

 

SATURDAY -- LOW/NO carbs day CARDIO/GYM MIX

BREAKFAST : 2 whole eggs and 2 egg whites scrambled  2 x cod liver oils 

Mid-morning snack if required: 15 almonds/ rice cake with avocado or peanut butter (thinly spread peanut butter)

LUNCH: 130g chicken breast  salad (peppers beetroot spinach small amount of goats cheese) 1tsp of salad cream.  

SNACK: if required Fruit- blueberries + 2 spoons of 0% greek yogurt.

DINNER: 130g chicken breast stir fry veg - cauliflower/broccoli rice 

EVENING SNACK: At my weakest in the evenings after work - jelly shot ( 9kals no sugar) or dried fruit shot bag from tesco/aldi 99kals

 

SUNDAY:    OPTIONAL  CARDIO WORKOUT DAY/ 5k walk 

BREAKFAST : 2 whole eggs, 1 sausage and 2 slices of toast

Mid-morning snack if required: 15 almonds/ rice cake with avocado or peanut butter (thinly spread peanut butter)

LUNCH: 130g chicken breast  2-3 potatoes (boiled but not mashed) or sweet potatoes with two veg (carrots and broccoli)  

SNACK: if required Fruit- blueberries + 2 spoons of 0% greek yogurt.

DINNER: Salmon with roasted  veg - carrot parsnip turnip and butternut squash. 

EVENING SNACK: At my weakest in the evenings after work - jelly shot ( 9kals no sugar) or dried fruit shot bag from tesco/aldi 99kals



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