Your Holiday Countdown Challenge is back! It's fun and flexible enough to fit into your lifestyle and designed to trim your figure with 3 simple steps.
Can You Drop a Size in Time?
1. Stay Within Your Calories
Balanced over a week
You can follow our dietitian's Holiday Countdown Food Plan or add your own foods and drinks to your food diary.
2. Do 90 Minutes Aerobic Activity Each Week
Choose the activities you enjoy and add them to your exercise diary - every workout counts, spread your workouts over the week to suit you.
3. Do 3 8-Minute Toning Sessions Each Week
You can follow our 8-minute Holiday Countdown Toning Plan or add your own toning exercises to your exercise diary
- To meet the challenge you need to do each of the three steps above for a minimum of six weeks. Weeks do not have to be consecutive and you do not have to do all three steps in every week - though we recommend you do for maximum results.
- The minimum time needed to meet the challenge is six weeks (if you do all three steps each week) but you can take up to 12 weeks.
1. Stay Within Your Calories Each Week
If you fancy adding a touch of variety to your eating plan, or are struggling to stay on track, you could try our Beach Body Food Plan. The food plan provides 1100 calories each day and has been carefully put together to ensure good quality nutrition, with a lower fat and increased protein nutritional profile, to make sure your body can make the most of the exercise plan. If your calorie allowance is more than 1100, you can use the wlr food diary to add in healthy snacks.
Beach Body Diet Plan Sample Day
Take a free trial to see the full plan
Breakfast
Good Ol' (Healthy) Fry Up
Lunch
Ham Salad Wrap & an Apple
Dinner
Chicken Stir-fry with Hoisin Sauce
2. Do 90 Minutes Aerobic Activity Each Week
Add 90 minutes aerobic activity to your exercise diary each week - simply choose the activities you enjoy. Although we recommend you try to complete this in bouts of at least 10 minutes, every workout counts!
Here's some examples:
Walking
Cycling
Swimming
Jogging
3. Complete 3 8-Minute Toning Sessions Each Week
If you're new to toning exercise, or simply looking for a little inspiration, try our Holiday Countdown Toning Plan. It gives you a full body toning workout in just 8 minutes. You'll be suprised how much you can improve in just 6 weeks!.
Holiday Countdown 8-Minute Toning Plan
Complete the toning plan 3 times each week - but not on consecutive days as your muscles need time to repair and strengthen. The full plan gives details for how to do the exercises correctly, how to stretch and warm up / cool down.
Take a free trial to see the full toning plan
Squat
Lunge
Push Up
Crunch
Plank
Back Kick
Side Plank
Leg Raise
Bicep Curl
Tricep Extension
Shoulder Press
It's a good idea to warm up / cool down and stretch when exercising (instructions are in the plan).
Prefer to Choose Your Own?
Simply complete your favourite toning exercises for a total of 8 minutes each session and 3 sessions each week.
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*Based on meeting challenge exercise goals and a weight loss of 2lbs a week. Individual results may vary.