4 WEEK WINTER WORKOUT: WEEK FOUR | MuscleSquad

4 WEEK WINTER WORKOUT: WEEK FOUR

Welcome to week four of your four-week workout plan.

Find previous weeks' workouts:

Week One

Week Two

Week Three

We always love hearing from you. To submit feedback at the end of your programme, please follow this link!

Welcome to the fourth and final week of your four-week workout plan. 

Congratulations on making it to the end, especially in the run up to Christmas. We hope you've really enjoyed the programme and learned some new things.

In some exercises (like burpees), we asked you to count how many reps you manage within the allotted time - this week we will be doing the same and comparing your results with how many you managed on your first week.

This is the same circuit format as usual - you perform the prescribed number of reps (or as many as you can in a given time) of each exercise before moving onto the next with little rest in-between. Then take 1-2 minutes of rest before going back to exercise one and repeating the circuit.

Repeat the circuit three times, or increase to four if you feel you now can.

Below is a table with an overview of week three so that you know what to expect. We recommend taking a jog or run on non-training days to keep you moving and keep tired muscles limber.

For the full workout details, including how to perform each movement, scroll down.

 
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
EXERCISE 1

DB Bent Over Row

10 Reps

Jog/Run

30 Minutes

Barbell Deadlift

10 Reps

Rest

Press Up

10 Reps

 

 

Rest

 

Walk

30 Minutes

EXERCISE 2

Slamball Slams

30 Seconds

-

Plank Climbers

10 Reps

-

 Sit Up

20 Seconds

 -

-
EXERCISE 3

Sumo Squat

15 Reps

-

Walking Lunge

10 Reps

-

DB Goblet Squat

12 Reps

-
EXERCISE 4

Squat Hold

20 Seconds

-

High Knees

30 Seconds

-

 DB Front Raise

10 Reps

 -

-
EXERCISE 5

Plank

30 Seconds

-

Slamball Russian Twist

30 Seconds

-

Burpee

30 Seconds

-
EXERCISE 6
- -

Jump Squat

30 Seconds

-

Mountain Climbers

30 Seconds

-

-

 

Monday: Workout One

Exercise One - Dumbbell Bent Over Rows

10 Repetitions

If you don't have dumbbells at home, you can substitute them with any object, like a tin of beans.

Exercise Two - Slamball Slams

30 Seconds

If you don't have a slam ball at home, you can substitute it with a pillow or a tea towel

Exercise Three - Sumo Squat

15 Repetitions 

You can make this more challenging, if you want to, by adding weight. 

Exercise Four - Squat Hold

20 Seconds

If you need to, you can position your back against a wall and hold a wall sit.

Exercise Five - Plank

30 Seconds

This is your final plank! Go for as long as you can, then check this time against how long you managed on week one. Let us know how you've improved!

Rest 1-2 minutes, then go back to exercise one and repeat the circuit. Try and go for three rounds.

Tuesday: Jog/Run for 30 minutes

Wednesday: Workout Two

Exercise One - Barbell Deadlift

10 Repetitions

 If you don't have a barbell at home, you can fill a bag with tins or water bottles.

Exercise Two - Plank Climbers

10 Repetitions

Drop down to your knees if you need to.

Exercise Three - Walking Lunge

10 Repetitions (each side)

You can make this more challenging, if you want to, by adding weight. 

Exercise Four - High Knees

30 Seconds

If you struggle with impact exercises, you can substitute by removing the jumping movement and instead stand, raising one leg at a time.

Exercise Five - Slamball Russian Twist

30 Seconds

Do as many as you can within 30 seconds.

Exercise Six - Jump Squat

30 Seconds

If you are unable to do these due to the impact, you can substitute for regular, fast paced squats. 

Rest 1-2 minutes, then go back to exercise one and repeat the circuit. Try and go for three rounds.

Thursday: Rest

Friday: Workout Three

Exercise One - Press Ups

10 Repetitions

Drop down to your knees if you need to.

Exercise Two - Toe Taps

20 Seconds

Do as many as you can within 20 seconds.

Exercise Three - Weighted Goblet Squat

14 Repetitions

If you don't have a weight at home, you can substitute it with any object.

Exercise Four - Dumbbell Shoulder Press

10 Repetitions

If you don't have dumbbells at home, you can substitute them with any object.

Exercise Five - Burpees

30 Seconds

These are your final burpees! Do as many as you can, then check this against how many you managed on week one. Let us know how you've improved!

Exercise Six - Mountain Climber

30 Seconds

 Do as many as you can within 30 seconds.

Rest 1-2 minutes, then go back to exercise one and repeat the circuit again. Try and go for three rounds.

Saturday: Christmas Day! Rest And Enjoy.

Sunday: Walk for 30 minutes

And that's all, folks! 

Thank you so much for completing your four-week winter workout, we hope you enjoyed it.

If you'd like to share your progress, feedback, or if you'd like to receive more content like this in the future, let us know here

 

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