If you haven't noticed, the latest Beachbody buzz is Tony Horton's newest program (which was released last week) called 22 Minute Hard Corps! I am one week in to the program and am absolutely LOVING it!! I honestly have never felt so committed to completing a program. And let's be honest here, it has A LOT to do with the fact that the workouts are only 22 minutes and in that 22 minutes you get an INCREDIBLE workout!! I work up just as much of a sweat (and then some!) than the longer workouts I do!
22 Minute Hard Corps Challenge Pack
So, what are my thoughts so far? How does the nutrition work? What are the workouts like? These are the types of questions I've been getting on this new program so let's get them answered!
Let's talk nutrition first!
22 Minute Hard Corps Nutrition Plan
If you are not new to Beachbody and their programs, then chances are you've heard of their color coded portion control container system. It started with the 21 Day Fix program and has since been implemented in to the programs that have been released. So, if you've done any of the newer programs like 21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, Cize, or The Master's Hammer & Chisel then guess what? You don't have to learn a new nutrition plan!
If you aren't familiar with this type of plan, then let me explain. With your 22 Minute Hard Corps program, you get a nutrition guide called, Rations for Results. In this guide, you do a simple formula where you are then allotted a certain calorie and container range. So, for example, I am Plan 1 and that means I get 4 red containers, 3 green, 2 purple, 2 yellow, 1 blue, and 1 orange per day. Once you figure that out, then you can go through the food lists for each container and choose the foods that you like! While the pretty containers do not come with the Hard Corps Challenge Pack, you are more than welcome to purchase them separately; however, you actually don't NEED them. The nice thing about this program is that the serving sizes are noted next to the foods, so, if you don't have the container it isn't a big deal.
Below is my Week 1 meal plan that I have been following as per Plan 1. Some people tend to worry and think that when you are on a plan like this you are starving all day but it's actually just the opposite! There is PLENTY of food that you can eat among 5 meals and I've actually had several challenge group participants tell me that they sometimes can't get all of their food in each day!
22 Minute Hard Corps Meal Plan
If you follow me then you know that I LOVE my Shakeology. I drink it every single day and have probably missed no more than 5-10 days in the past 2 1/2 years! It gives me energy, curbs my cravings, provides me with my daily dose of nutrients, and SO much more! I seriously look forward to it every single morning, which is when I have mine. Worried about "drinking your meals" as some people say? Don't! Look at my plan! I eat plenty of "real" food throughout the day!!
Another supplement that I incorporate into my day (almost daily) is a pre-workout drink called Energize. No, it's not required but let me tell you, just like everyone else, I get tired, I'm busy, there are days where I don't feel like doing my workouts, and I just need that BOOST to help push and get me through (which helps with burning calories too!).
On to the workouts!
Aside from the fact that the workouts are only 22 minutes, which is PERFECT for a busy mom like myself, they are actually pretty fun! The workouts are more of a boot camp style and there are 2 days of cardio and core and 3 days of resistance. The core workouts are only 10 minutes and while they are optional, I do recommend getting them in on the cardio days.
22 Minute Hard Corps Day 1
The workouts descriptions are below:
Cardio 1: This workout has 7 moves and gets your heart pumping from Minute One! Keep up with the platoon and earn a massive calorie burn!
Core 1: This incredible core workout works your lower back, abs, and obliques in a 10 move drill that is 10 minutes long!
Resistance 1: There are 5 simple resistance moves in 3 back-to-back rounds.
Cardio 2: This is basic training, but there's nothing easy about it. It's 3
rounds of 7 exercises, but these moves will push your fitness even
Core 2:The reps are doubled! Test your limits and maximize the burn!
Resistance 2: More resistance, more sweat, and more muscles recruited.
Cardio 3: With this workout you alternate between floor work and plyo moves for 3 rounds.
Resistance 3: Now we are adding plyometric strength training to challenge your endurance!
The week one workouts consist of Cardio 1, Core 1, Resistance 1, and Cardio 2.
Take a peek at Cardio 1!
Take a peek at Resistance 1:
What equipment do you need?
The cardio workouts do not use equipment but you DO need a couple of things for the resistance and core workouts. First of all, you need either a chin-up bar or resistance bands with the over the door attachments (which is what I use).
Secondly, you need either a set of medium dumbbells or the Beachbody PT Sandbag! For MARCH ONLY, the 22 Minute Hard Corps Challenge Pack comes with the sandbag as a special bonus!! How cool is that?!!!
22 Minute Hard Corps Sandbag
As for the rest of the components of the Challenge Pack, you also get your:
*Quick Start Mission Guide that includes your PT Fit Test so you can track your progress
* Basic Training Action Plan which is a schedule of your workouts and what order you need to do them in.
* Rations for Results Nutrition Field Guide which includes your food lists, recipes, sample plans, and tons of tips to help your planning and prepping more efficient!
You even get some free bonus gifts!!
#1: Variable-Resistance Beachbody PT Sandbag (as noted above). It can weighted with up to 20lbs of sand and used to add resistance to the workouts.
#2: Cold Start Pre-Workout Drill. This is an additional warm up that you can use to get your body ready for the workout!
#3: Hell Week Challenge Card: Test your limits with a two-a-day challenge week after you complete the 8 week program. These take your results to the next level!!
#4: Battle Buddy Workout DVD: In this workout you'll pair up with a "Battle Buddy" to take on this calorie-scorching, partner based workout challenge.
#5: 24/7 online support: You get 24/7 support, nutrition tips, and personalized fitness advice from the real experts who are there to help you succeed!
To top it off, you even get a 30-Day Trial Membership in the Team Beachbody Club, which gives you access to Beachbody On Demand! That means you will be able to access your Hard Corps workouts within 24 hours of purchase and you will also have access to ALL other Beachbody fitness programs!
Whew!! Talk about an added bonus!!!
So, overall, I am LOVING this program!! It is PERFECT for someone who is busy, who likes both cardio and resistance training, and who needs simple nutrition. I could not be happier and know that I am going to definitely be doing more than one round of this program!!
If you missed your opportunity in grabbing a spot in my March 7th group, don't worry! I have a new Spring into Shape group beginning on Monday, March 14th!! This is the program that I will personally be using through the group!!
If you are not already working with a Coach or you don't know who your Coach is, you can reach out to me at firstname.lastname@example.org or you can create a FREE account so that I am officially your Coach right HERE!!
What does that mean? It means that as my customer, you will get personal access to my online accountability groups where I provide daily support, motivation, and accountability in helping you reach your health and fitness goals!
If you'd like to be a part of my next group, please fill out and submit the application below!!
Spring into Shape Health and Fitness Accountability Group