It’s day one of Sofia’s (frankly terrifying) 21-Day Detox Challenge, and rather than running away screaming, she actually seems to be enjoying herself. Will she get the peachy bum she so desires? Will her squats meet with Jonny’s approval?
Day One workout
The Sculptor
BLOCK 1:
Main Exercise » 3 sets x 12 Barbell Squats
Superset » 10 x Bench Jumps
Cardio Interval » 30 second Spin Bike Hill Sprint
BLOCK 2:
Main Exercise » 3 sets x 20 Leg Press
Superset » 10 x Nordic Hamstring Curls
Cardio Interval » 30 second Spin Bike Hill Sprint
BLOCK 3:
Main Exercise » 3 sets x 16 Barbell Lunges (alternating legs)
Superset » 10 x Bench Step-Ups
Cardio Interval » 30 second Spin Bike Hill Sprint
BLOCK 4:
Main Exercise » 3 sets x Bent Leg Deadlift
Superset » 10 x TRX Hamstring extensions
Cardio Interval » 30 second spin bike hill sprint
Day One nutrition plan
Each day gives you 3 options at each meal/snack point. Choose which option you are most likely to want. You can swap meals and snacks around or even from other days, the plan is indicative.
For more information, click here to download our 21-Day Detox PDF guide.
PRE-TRAINING: (for early birds)
125g of Coyo coconut yoghurt, a handful of berries, 1 tbsp. of mixed seeds
BREAKFAST:
60g jumbo oat porridge with 150ml Koko coconut milk, The Protein Works soy protein, handful of blueberries
MID MORNING SNACK:
1 Amisa spelt cracker with nut butter and ½ a banana
LUNCH:
1 Salmon fillet with cherry tomatoes, rocket, avocado and 100g Bare Naked protein noodles
AFTERNOON SNACK:
2 Rude Health Multigrain Thins with Wanderlust chocolate butter
PRE-TRAINING: (for evening warriors)
Clearspring oat cakes with ½ avocado and 50g of prawns
DINNER:
Cajun salmon salad with mixed leaves and giant brown rice
Remember to drink plenty of fluids throughout the day!
Read today’s full nutrition plan »