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.
— Seán Reidy (@ReidySean) November 5, 2019
You can hear what Ronan had in store for our participants and how Mark go on here:
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
