Posted on July 12, 2013 by Jenny Cromack

The Motive8 North 6 week Challenge!

 Here is the 6-week Motive8 North challenge to really drop some fat on those lower limbs. Simply follow the 6 steps – don’t cheat, don’t stray from the plan and once again don’t cheat!

Step 1

Exercise your whole body- simply spending 60minutes smashing the muscle on your inner thigh will definitely get you hurting, but you’ve created the calorie burn of a tortoise sleeping, so opt for the whole body workout 3-4x per week written below.

A1- Back Squats 3 sets 15-20 reps

A2- Bench Press 3 sets 15-20 reps

A3- Alternating barbell lunges 3 sets 10-15 steps each leg

A4- Bent Over Row 3 sets 15-20 reps

Rest 45s then repeat

B1- Deadlifts 3 sets 8-10 reps

B2- Shoulder Dumbbell Press 3 sets 15-20 reps

B3- Box Step Ups 3 sets 10 reps each leg

B4- Lat Pull Down 3 sets 15-20 reps

Rest 45s then repeat

Step 2

Put in some high intensity cardio every week. Stop that slow steady state cardio and opt for short high intense intervals, this will really fire up your body’s metabolism and get you burning some serious calories. Complete the following workout on any of the following machines –  rowing machine, treadmill, spin bike

20 seconds as fast as you possibly can

10 seconds rest

Repeat x 8.

Complete 3 sets of on different pieces of cardio equipment with 3-5 mins rest between blocks of 8 intervals

Step 3

Make sure you’re getting between 7 and 8 hours sleep a night, this is when your body burns the most fat and all those lovely hormones that make you trim and lean are released. If you sleep less than 6 hours you’re significantly reducing your body’s ability to burn fat.

Step 4

Cut out anything that contains processed sugar from your diet, essentially anything that comes premade in a packet needs to go, that’s bread, pasta, ready meals, tinned food (apart from pulses) sweets, chocolate, drinks (other than unflavoured water)

Step 5

Opt for a high protein, high vegetable, low processed carbohydrate diet. Meat and nuts for breakfast with lots of greens is the best way to go. The amount of research promoting this form of diet is astonishing, not only will this improve your body composition but it will also improve a lot of your health indicators such as cholesterol, and blood pressure.

Step 6

Remove alcohol for the 6 week period, you’ll save yourself hundreds of useless calories, you’ll feel tonnes better and your body will adapt far quicker.