JOE Gets Ripped: Week 4 Blog

One month into his three-month plan, Brian Maher tells us how he is targetting the belly flab this week.

With one month down, and  two to go, the pressure is building. That first month seemed to fly by, which makes me think eight weeks to go to deadline is really not that long.

The signs of improvement are showing which is pleasing. I’ve already built a decent amount of muscle on my arms, legs and shoulders (see below). My problem area is around my belly.

I’ve a decent layer of winter padding (as my girlfriend likes to call it) which I need to try and shift in the next month before working on trying to get ripped in the final four weeks.

So to help me do this, I’ll be upping my cardio over the next couple of weeks. As you saw in the sprint session from last week, my cardio is short but intense. As I’ll still be doing my usual weight sessions in the gym, the good thing about the cardio sessions is it can be done anywhere.

If you have a kettle bell you can do one of my cardio routines too. I use a 12kg kettle bell at the moment and the hope is to increase that to a 16kg in the next week and then 20kg in the final couple.

To break it down – it’s a kettle bell swing for 30 seconds, with a 10 second recovery, then 30 seconds plank, side plank left & right, mountain climbers and burpees with kettle bell swings in between each. If you repeat 3 times you’ll be truly wrecked by the end.

In fact I’m off to do that cardio session right now.

Watch Week One Video Here

Watch Week Two Video Here

Watch Week Three Video Here

Watch Week Four Video Here

Read Week One Blog Here

Read Week Two Blog Here

Read Week Three Blog Here