MAU

MENDEZ
48 HOUR
BODY BOOT CAMP
World XTERRA Champion Mau Mendez shows you how to go
all out over 48 hours to kick-start your fitness.

DAY 1

06:00 Start moving and go for a 1 hour swim

where the main set would be 20×50m all out
swims, as fast as you can. Rest of the time
is an easy swim to see out the hour.

Have a good breakfast.

Gym work, pure intensity.

Here you will be doing 1 hour of intense
gym work. Feel free to go in with
your normal workout, however after each
09:00 exercise you normally do, make a
set of 2x15 burpees. Again, see out the full
hour (the time there is what matters).

Eat again - veggies and clean protein.

12:00 Rest time or continue with your normal day.

2 hours of bike training with a main set of

1 minute all out riding followed by 1 minute
easy riding (repeat 40 times).

15:00

Ride easy the rest of the ride.

18:00 Have a good dinner (you’ve earned it).

21:00 Rest, take it easy and sleep for

at least 8 hours.

DAY 2

06:00 Again start your day with a swim.

Main set, 20×100m, 75m fast 25m easy.
10 second rest in between each set.
Take it easy the rest of the swim.

Have a good breakfast.

09:00 Hard run time.

10 min warm up.
30 reps of 1 min all out 1 min easy.
10 min easy jog to finish.

Eat again.
Veggies and clean protein to be enjoyed.

12:00 Work, rest and stretch during this time.

90 min bike ride.

10 min easy start.

15:00

60 min at 65% HR (fat burn time).

10 min all out.
10 min easy (get there)!

18:00 Afternoon / Evening.

Have a good clean dinner.

21:00 Rest 8-9 hours.

“Remember to drink lots of water all day

long, listen to your body and enjoy
the kick-start you just gave yourself!”

MAURICIO MENDEZ

XTERRA 3 Time IM XTERRA

World Champion 70.3 Winner Pan-Am Champion