Looking to achieve a toned body in 2022? Look no further than Magnus Method’s 30-Day Challenge. In this challenge, Magnus will guide you through a comprehensive training program and provide you with a nutrition plan designed to help you lose belly fat and build lean muscle. Whether you’re a fitness enthusiast or just starting your fitness journey, Magnus will be there every step of the way, offering tips, advice, and motivation. Join the challenge now and let’s achieve your fitness goals together!
In Magnus’s latest video, he discusses the progression in week two of the program and gives a glimpse into what chest day looks like. If you’re ready to take your fitness to the next level and challenge yourself, Magnus Method’s 30-Day Challenge is the perfect opportunity. As Magnus himself says, the first session may be tough, but it only gets better from there. So, get ready to push yourself, focus on your nutrition goals, and experience great results in just 30 days. Follow Magnus on Instagram for daily fitness inspiration and join the challenge now to start your journey to a toned body in 2022!
Week 1 Program Review
In week one of the 30-day Shred Challenge, you worked hard and pushed yourself to start your journey towards a toned and healthy body. It may have been tough, and you may have experienced soreness, but that’s all part of the process. The first session of any program is always challenging, but trust me, it will get better.
Now, as you enter week two of the program, you should feel proud of yourself for making it this far. In week two, we will continue to progress and challenge ourselves even more. So, let’s take a look at what you can expect in the upcoming week.
Progression in Week Two’s Program
In week two’s program, we will gradually increase the intensity and challenge of the workouts. To see continued progress, it’s essential to push yourself to your limits while maintaining good form. Remember, the last two to three reps of each set should be challenging, but don’t compromise on form.
To add an extra challenge, I’ve included an additional set to each sprint exercise. Whether you’re doing sprints on the salt bike, treadmill, or rower, you’ll notice the extra set pushing your limits and helping you build endurance.
Additionally, the fifth optional day of the week will focus on a 60-minute power walk instead of the intervals from the previous week. This change will provide variation and help optimize your overall results.
Understanding the Importance of Good Form
Throughout the program, it’s crucial to prioritize proper form during each exercise. Good form ensures that you engage the correct muscles, prevent injuries, and maximize the effectiveness of the workout.
Don’t rush through the movements. Take your time to understand and execute each exercise correctly. Remember to engage your core, maintain a neutral spine, and have a controlled motion for optimal results.
If you’re unsure about any exercise or proper form, I highly recommend checking out the Magnus Method Training Program App. You’ll find detailed demonstrations of each exercise to guide you through the correct technique.
Adding an Extra Set to Each Sprint Exercise
In week two’s program, you’ll notice an extra set added to each sprint exercise. This change increases the intensity and challenges your cardiovascular endurance.
Whether you choose to do sprints on the salt bike, treadmill, or rower, give it your all during every 90-second interval. Push yourself to your limits and make those extra sets count.
The extra set will help you build stamina and improve your overall performance. Embrace the challenge and keep pushing yourself to reach new heights.
Power Walk as an Alternative to Intervals
Day five of week two introduces a 60-minute power walk as an alternative to the intervals from the previous week. Power walking is an excellent low-impact cardio exercise that still provides a great workout for your cardiovascular system.
During the power walk, maintain a brisk pace to elevate your heart rate and engage your muscles. Focus on building endurance and gradually increase the intensity as you progress through the program.
The power walk offers a change of pace and helps balance the intensity of the other workout days. Use this day to enjoy a refreshing walk outdoors while still working towards your fitness goals.
Nutrition Goals
In the first week of the challenge, we focused on calculating and dialing in our macros. This helped ensure that we consumed enough protein without overeating carbs or fats.
Now, in week two, we’ll shift our focus to hitting our targeted macros more consistently. I understand that it’s not always easy, but trust me, it will be worth it. By hitting your targeted macros, you’ll provide your body with the necessary nutrients to support your fitness journey.
In addition to macros, this week, I want you to focus on cutting out sugar and processed foods. Nutrition plays a vital role in your overall transformation, so take a few extra minutes each day to educate yourself about the macronutrient content of different foods.
Knowing which foods are high in protein, carbs, or fats will not only benefit you during this challenge but also in your daily life. This knowledge is invaluable and will help you make healthier choices even after the challenge is over.
Calculating and Dialing in Macros
In week one, we emphasized the importance of calculating and dialing in our macros. By determining the optimal ratio of protein, carbs, and fats for your body, you can provide the right fuel to support your workouts and promote muscle growth.
If you missed the instructions for calculating your macros, I recommend referring back to the first video in this series. It will provide a step-by-step guide to help you find your ideal macronutrient targets.
Once you have your macros calculated, focus on hitting them consistently throughout week two. This will ensure that your body receives the proper nutrients to support your fitness goals.
Cutting out Sugar and Processed Foods
In addition to tracking macros, cutting out sugar and processed foods is crucial for your overall health and wellness. These types of foods offer little nutritional value and can hinder your progress by providing empty calories and causing energy crashes.
Instead, opt for whole, nutrient-dense foods that fuel your body and support your goals. Choose lean proteins, fruits, vegetables, whole grains, and healthy fats to provide your body with the necessary nutrients for optimal performance.
While it may be challenging to give up sugar and processed foods completely, start by reducing your intake and gradually eliminating them from your diet. Be patient with yourself, and remember that progress is progress, no matter how small.
Educating Oneself About Macronutrients
As you embark on this fitness journey, take the time to educate yourself about macronutrients. Understanding the role of proteins, carbs, and fats in your body will help you make informed decisions and create healthy eating habits.
Invest a few extra minutes each day in learning about different foods and their macronutrient content. This knowledge will empower you to make choices that align with your goals and promote overall wellness.
Consider researching online resources, reading books, or even consulting with a nutritionist or registered dietitian for personalized guidance. The more you know, the better equipped you’ll be to make nourishing choices that support your fitness journey.
Week 2 Training Overview
Now, let’s dive into the specifics of week two’s training program. This week, we’ll focus on chest day, which is day two of the week.
Chest day consists of a combination of strength training exercises, cardio, and core work. Each exercise is strategically chosen to target the chest muscles, promote strength and hypertrophy, and enhance overall upper body development.
Introduction to Day 2 – Chest Day
Day two, also known as chest day, is an integral part of our second week in the 30-day Shred Challenge. This day focuses on sculpting and strengthening the chest muscles to improve upper body strength and aesthetics.
In addition to working the chest, we’ll incorporate cardio and core exercises to ensure a well-rounded workout. By combining different training modalities, we can maximize calorie burn, challenge different muscle groups, and promote a balanced physique.
Including Cardio and Core Exercises
To make the chest day workout more effective and varied, we’ll include cardio and core exercises. By incorporating these elements, we can increase calorie burn, improve cardiovascular endurance, and develop a strong midsection.
Cardio exercises help elevate your heart rate, improve lung capacity, and boost overall stamina. By including cardio intervals in your workout, you’ll not only burn more calories but also improve your cardiovascular fitness.
Core exercises target the muscles in your abs, obliques, and lower back. Strengthening your core is essential for overall stability, balance, and posture. Additionally, a strong core can help prevent injuries and improve your performance in other exercises.
By incorporating cardio and core exercises into your chest day routine, you’ll create a well-rounded workout that targets multiple muscle groups and helps you achieve your fitness goals.
Warm-up on the Salt Bike
Before diving into the main workout, it’s crucial to warm up your body to prepare it for the upcoming challenges. We’ll start with five minutes on the salt bike.
The salt bike is a fantastic choice for warming up on chest day because it engages the upper body muscles and gets the blood flowing. By starting your workout with the salt bike, you activate the chest muscles, shoulders, and arms, making them ready for the exercises that follow.
During the warm-up, aim for a moderate pace to gradually increase your heart rate and warm up your muscles. Focus on maintaining proper form and engaging your core throughout the warm-up.
Sprint Exercises – 90 Seconds On, 90 Seconds Off
Sprint exercises are an essential component of our chest day workout. They help elevate your heart rate, burn calories, and improve cardiovascular fitness. In week two, we’ll perform sprint intervals with a ratio of 90 seconds on and 90 seconds off.
During the 90 seconds on, give your all and push your limits. Whether you’re on the salt bike, treadmill, or rower, maintain a challenging pace and focus on your breathing.
After the 90-second sprint, take 90 seconds of rest to recover and catch your breath. Use this time to prepare mentally and physically for the next interval. Remember to stay hydrated and maintain good form throughout each sprint.
By incorporating sprint intervals into our workout, we can stimulate fat loss, improve endurance, and challenge our cardiovascular system.
Barbell Bench Press – 10 Reps, 4 Sets
The barbell bench press is a staple exercise for chest development. It targets the pectoralis major, triceps, and anterior deltoids, making it an excellent compound movement for upper body strength.
To perform the barbell bench press, lie on a bench with your feet flat on the floor and your back, head, and glutes firmly pressed against the bench. Grip the barbell slightly wider than shoulder-width apart, lower it to your chest while maintaining control, and then press it back up to the starting position.
During each set, aim for 10 repetitions with proper form. Keep your elbows tucked in and focus on engaging your chest muscles throughout the exercise. Rest for about a minute between sets to allow for recovery and optimal performance.
Incline Dumbbell Press – 10 Reps, 4 Sets
The incline dumbbell press is another fantastic exercise for targeting the chest muscles from a different angle. By adjusting the bench to an incline position, we shift the emphasis to the upper chest, shoulders, and triceps.
To perform the incline dumbbell press, sit on an inclined bench with a dumbbell in each hand. Start with your arms extended above your chest, palms facing forward. Lower the dumbbells to the sides of your chest, keeping your elbows at a 45-degree angle, and then press them back up to the starting position.
Just like with the barbell bench press, aim for four sets of 10 reps each. Maintain good form, control the movement, and focus on engaging your upper chest muscles. Rest for about two minutes between sets to ensure proper recovery.
Cable Flies – 12 Reps, 3 Sets
Cable flies are an isolation exercise that targets the chest muscles and helps create a well-rounded chest development. This exercise specifically emphasizes the inner chest and encourages mind-muscle connection.
To perform cable flies, stand between two cable machines with the cables set to chest height. Extend your arms out to the sides, maintaining a slight bend in your elbows. With control, bring your hands together in front of your chest, focusing on squeezing your chest muscles. Slowly return to the starting position.
Complete three sets of 12 reps of cable flies, focusing on maintaining proper form and engaging your chest muscles throughout the entire range of motion. Rest for approximately one minute between sets.
Superset 1: Chest Flying Machine and Push-ups
Supersets provide an effective way to enhance the intensity and efficiency of your workout. They involve performing two different exercises back-to-back without rest, targeting the same muscle group.
In the first superset of chest day, we’ll combine the chest flying machine and push-ups.
The chest flying machine targets the chest muscles and promotes isolation and contraction. Perform 12 reps of the chest flying machine, focusing on a controlled range of motion and engaging your chest muscles.
Immediately after completing the chest flying machine, transition into push-ups. If you’re unable to do full push-ups, modify them by dropping to your knees. Perform as many push-ups as you can until reaching muscle failure.
Complete four rounds of this superset, minimizing your rest time between exercises. Take a 90-second rest after completing both exercises before moving on to the next round.
Superset 2: Crossover Mountain Climbers and Rotational Leg Kicks
In the second superset, we’ll shift our focus to core exercises. Core strength is crucial for overall stability, balance, and injury prevention. By strengthening your core, you’ll improve your performance in other exercises and enhance your overall athleticism.
The second superset consists of crossover mountain climbers and rotational leg kicks.
To perform crossover mountain climbers, start in a push-up position. Engage your core and drive one knee towards the opposite elbow. Alternate the movement by bringing the other knee towards the opposite elbow. Perform 20 reps in total, with 10 reps for each leg.
Immediately transition into rotational leg kicks. Start in a plank position, rotate your leg through, and shift your weight to your back foot and arm. Kick your leg as it rotates through and repeat on the other side. Perform 20 reps in total, ensuring you do 10 reps for each leg.
Complete three rounds of this superset, taking a 45 to 60-second rest in between rounds. Focus on keeping your core engaged and executing the movements with control and precision.
Chest Day Exercise Breakdown
Now let’s break down each exercise further and provide tips to ensure you’re maximizing the efficacy of your chest day workout.
Tips for Barbell Bench Press
- Tuck in your shoulder blades and lower your shoulders when performing the barbell bench press. This helps create a stable base and reduces strain on your shoulders.
- Slowly lower the weight towards your chest or even slightly underneath your chest, maintaining control throughout the movement.
- Focus on explosively pushing the weight back up, but avoid pushing your shoulders forward in the top position.
- Keep a neutral grip on the bar, slightly wider than shoulder-width apart, to target your chest effectively.
Difference between Incline Dumbbell Press and Bench Press
- The incline dumbbell press differs from the bench press in terms of the angle. The incline dumbbell press targets the upper chest muscles, while the bench press primarily targets the middle and lower chest.
- For the incline dumbbell press, focus on lowering the weights above your chest, not under your chest.
- Maintain control throughout the exercise, slowly lowering the weights and explosively pushing them back up.
- Lower the weights while keeping your elbows at a 45-degree angle to engage your upper chest effectively.
Proper Form for Cable Flies
- Cable flies target the chest muscles and require proper form for optimal results.
- Lower your shoulders and tuck in your shoulder blades to maintain stability throughout the exercise.
- Avoid allowing your shoulders to come forward or push forward in the top position.
- Remember, cable flies aren’t a pressing motion. You’re working from out to in, focusing on squeezing your chest muscles.
Superset Technique for Chest Flying Machine and Push-ups
- During the superset of chest flying machine and push-ups, focus on maintaining a continuous flow between the exercises.
- Perform 12 reps on the chest flying machine, emphasizing a controlled range of motion and a mind-muscle connection with your chest muscles.
- Immediately transition into push-ups, performing as many reps as possible. If necessary, modify the push-ups by dropping to your knees to maintain proper form.
- This superset challenges your chest muscles with both isolation and compound exercises to stimulate muscle growth and strength.
Core Superset – Crossover Mountain Climbers and Rotational Leg Kicks
- The core superset of crossover mountain climbers and rotational leg kicks targets your abs, obliques, and lower back.
- Focus on lowering your shoulders and engaging your core during both exercises.
- During crossover mountain climbers, drive one knee towards the opposite elbow, alternating sides with each rep. Maintain a stable plank position and avoid letting your hips sag or rise too high.
- For rotational leg kicks, start in a plank position and rotate your leg through while shifting your weight to your back foot and arm. Kick your leg with control and precision while maintaining a stable core.
- This superset engages multiple core muscles and challenges your stability and coordination.
Week 2 Program Overview
Now that we’ve covered the specifics of chest day let’s take a step back and look at the entire week two program.
In week two, you’ll be challenged with increased intensity, additional sets on the sprint exercises, and the introduction of a power walk instead of intervals on the fifth optional day.
Visual Representation of the Entire Week’s Program
[Insert visual representation/image of the entire week’s program]
Excitement for the Challenge and Expected Results
I’m incredibly excited to embark on this fitness journey with you and witness the incredible results you’ll achieve throughout the 30-day Shred Challenge. Over the years, I’ve seen countless individuals transform their bodies and lives through the programs and methods I’ve shared. I have no doubt that with your dedication and commitment, you will experience amazing results too.
Remember, the progress you’ll make in 30 days is just the beginning. This challenge is a stepping stone towards lifelong fitness and wellness. Embrace the challenge, stay consistent, and enjoy the process. Your hard work will pay off, and you’ll emerge stronger, fitter, and more confident.
Importance of Following on Instagram for Additional Tips and Tricks
For daily fitness advice and inspiration, I encourage you to follow me on Instagram [@magnuslygdback]. On my Instagram page, you’ll find valuable tips, tricks, and insights to help you stay motivated and make the most of your fitness journey. Together, we can create a supportive community that uplifts and encourages one another.
Conclusion
As we conclude this article, I want to express my anticipation for the finish line. In just a few short weeks, we’ll celebrate the end of the 30-day Shred Challenge and reflect on the progress we’ve made.
I want to encourage each and every one of you to continue pushing forward. Stay committed, hold yourself accountable, and believe in your ability to achieve your goals. The challenge may be tough at times, but remember, you are capable of so much more than you think.
Lastly, I want to remind you to follow me on social media for more content, tips, and tricks. Together, we can make this fitness journey a memorable and transformative experience.
Keep up the fantastic work, stay motivated, and let’s crush week two of the 30-day Shred Challenge!