4 WEEK WINTER WORKOUT: WEEK FOUR
Welcome to week four of your four-week workout plan.
Find previous weeks' workouts:
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.
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|
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.