2) Your feet should be flat on the ground, hip width apart. See VIDEO instructions on how to do sit ups correctly. 3) Bend your elbows with your forearms placed on the mat. Be specific. 2) Your hands ought be slightly wider than your shoulder. // Fire original callback. 1) Lie flat on a mat on your back, with knees bent and feet on the floor, hip width apart. 2) Place your hands down by your side and stand with your feet together. 5) Roll your shoulders off the floor and pull in your abs. Below is a perceived exertion chart that is referred to in the plan, You can subscribe to 220 Triathlon magazine here. See VIDEO instructions on how to do a plank correctly. Include exercises, sets, reps, rest periods, etc. Hot 5th week: seven sets of a 55-second sprint followed by a 30-second jog. var shareImage = 'bimber_replace_241gw'; 4th week: eight sets of a 50-second sprint followed by a 45-second jog. Share. Losing 30 pounds in 12 weeks is a difficult and yet realistic goal. Workout: What is the most effective 12-week mass building workout? Share Download your 6 month Ironman base training plan below Once you have come through the base stage it is time to intensify your training. Download PDF. xfbml : true, What’s the best time to train according to your circadian rhythm? FB.ui({ 4) Keep you head looking straight and your chin should not be placed on the chest. Once you have come through the base stage it is time to intensify your training. Do the workout in the privacy of your home anytime you want! Instructions. See VIDEO instructions on how to do a crunch correctly. source: LiveStrong, 4) Print 7 day keto meal plan & cheat sheet, 5) Eat plenty of fruit and vegetables to boost fiber intake, 6) Print the love handles workout below and do the workout, 7) Consume mostly water and cut down on alcohol, 8) Print healthy eating grocery list and shop smart, 9) Print meal plan template to keep you organized, 1) 9 exercises plus cardio plan for increased fat loss, 2) Instructions on how to perform each exercise, 3) Infographic with visual instructions to follow online, 4) Print PDF available at the end of the infographic. 1) 9 exercises plus cardio plan for increased fat loss. You can't go to far wrong if you follow Dermott Hayes 12 month Ironman training plan... By giving yourself a year to train for your first long-distance triathlon, you can increase your training load and intensity gradually without putting your body under too much stress. FB fails otherwise. Make sure at least three of your meals have some type of healthy fats included with them. var shareTitle = 'Get Ridiculously Toned With 12 Week Workout Plan (Download PDF)'; Additional Printable Fitness Workout Routines . 2) Place your finger tips behind your ears and your elbows out to the side. FB.init({ Seated Dumbbell Press 3 - 4 6 - 12 5. Do not pull your head up or lock your fingers. 3) Push back up to the starting position. 7) Hold for a moment at the top then slowly lower back down. 1) Stand with your feet hip width apart, with your arms down by your side. 2) Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. window.apiShareOnFB_5fc324dfba06a_bimber_replace_unique_241gw = function() { FB.login(function(response) { window.apiShareOnFB = function() { }) Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins. 7th week: five sets of a 65-second sprint followed by a 60-second jog. 2) Instructions on how to perform each exercise. } appId : '', objectToShare['og:image'] = shareImage; var triggerOnLoad = false; See VIDEO instructions on how to do a lunge properly. Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend. if (response.status === 'connected') { if (triggerOnLoad) { 1) Keep your upper body straight, with your shoulders back, relaxed and chin up with your abs tight. By incorporating vigorous and consistent workouts into your daily routine and making specific eating adjustments, you can at least come close to losing 30 pounds in 12 weeks. if (typeof _fbAsyncInit === 'function') { 4) Print PDF available at the end of the infographic. Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend. You will achieve amazing results by working at home with the 12 week workout plan. 3) Now slowly slide your back down the wall until your hips and knees bend at a 90 degree angle. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. All Rights Reserved, Keto Breakfast: 18 Ketogenic Recipes That Will Fill You Up, 25 Ketogenic Dinner Recipes Ready In 30 Minutes or Less, 30 Awesome, Amazing Healthy Salads You Won’t Regret Trying, 32 Insanely Popular Healthy Appetizers You Need To Try ASAP, 31 Vegan Sandwiches That Are So Amazing & Irresistible, 120 Healthy Chicken Recipes, The Most Popular & Incredibly Delicious, What Is Clean Eating | Rules, Tips On How To Eat Clean, Best Clean Eating Grocery List For Beginners (Download PDF), Free 7-Day Keto Diet Meal Plan, Cheat Sheet & Recipes, Eat Healthy With 7 Day No Junk Food Challenge, Full Body Workout At Home Without Equipment (Download PDF), 10 Week No Gym Home Workout Plan (Download PDF), 30-Day Plank Challenge For A Seriously Strong Core (PDF), Lose Your Love Handles Workout In 3 Days Or 1 Week! 4)  Tilt your chin slightly up, leaving a few inches of space between the chin and chest. } A healthy weight-loss rate is 1 to 2 pounds per week. Forget working out at the gym or being tied to a strict schedule. Machine Chest Fly 2 - 3 12 - 15 Shoulders 4. © 2020 Change In Seconds Media. With bricks, race-pace efforts, open-water swims and the tapering period, this six month Ironman training plan (downloadable below) will take you up to your big Ironman race day in optimum condition. })(); 4) Hold for the required amount of time indicated for the 12 week workout plan. Sign in to manage your newsletter preferences. Already have an account with us? version : 'v3.0' 4) Push your torso back up until your arms lock. Repeat this circuit for 2-3 times, with 1 minute rest between series. Also, before we get started, you can download the PDF for the muscle gain workout plan. } Don't forget your fats as well. Share on Pinterest Share on Facebook Share on Twitter. (function () { var shareDescription = ''; if (typeof window.FB !== 'undefined') { Best Home Based Printable Workout Routines. Trigger callback now. 12th week: eight sets of a 90-second sprint followed by a 55-second jog. Thanks! (PDF & Videos), Best Ab Workouts At Home On Tiktok & Instagram (11-Videos), How To Do Sit Ups Correctly, Benefits, Variations & Workouts, 55 Healthy Wraps For Lunch That Are Easy To Make, 30 Day Kettlebell Swing Workout For Rapid Fat Loss (Download PDF), 100+ Easy Healthy Lunch Ideas And Recipes For Work, 40 Meal Prep Ideas For Beginners Make Eating Healthy Easy, 8 Cuban Mojo Marinated Pork Recipes Packed With Flavour.