MuscleSquad

4 WEEK WINTER WORKOUT: WEEK ONE

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

Each week will consist of three different workouts to target your entire body, tone those muscles and raise your heart rate. This plan is designed for people of all abilities. Whether you're a beginner looking for a kickstart or a seasoned pro needing a winter motivator, the format allows for you to challenge yourself as much or as little as you can.

This week's workouts are all in a circuit format - meaning you perform a certain number of reps (or as many as you can in a given time) of an exercise before moving onto another with little rest in-between. Once you've completed all of the listed exercises, that makes one circuit, meaning you can take 1-2 minutes of rest before going back to exercise one and repeating the circuit.

We recommend repeating the circuit three times to get the full benefit, but you can do less or more to suit your ability. 

Below is a table with an overview of week one so that you know what to expect. You'll notice we recommend taking walks on non-training days as this helps 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 Floor Press

10 Reps

Walk

20 Minutes

DB Bent Over Row

10 Reps

Rest

Walk

30 Minutes

Press Ups

10 Reps

Rest

EXERCISE 2

Russian Twist

10 Reps

-

DB Lateral Raise

10 Reps

- -

Mountain Climbers

20 Seconds

-
EXERCISE 3

Squat

10 Reps

-

Reverse Lunge

10 Reps

- -

DB Goblet Squat

10 Reps

-
EXERCISE 4

Jumping Jack

20 Seconds

-

High Knees

30 Seconds

- -

DB Shoulder Press

10 Reps

-
EXERCISE 5

Plank

30 Seconds

-

Plank Shoulder Taps

30 Seconds

- -

Burpee

30 Seconds

-
EXERCISE 6
- - - - -

Ab Bike

30 Seconds

-

 

Monday: Workout One

Exercise One - Dumbbell Floor Press

10 Repetitions

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

Exercise Two - Russian Twist

10 Repetitions (each side)

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

Exercise Three - Squat

15 Repetitions 

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

Exercise Four - Jumping Jacks

20 Seconds

Try to count how many you manage to do in the 20 seconds - we can compare this after the four weeks to see your improvements.

Exercise Five - Plank

30 Seconds

If you need to, you can drop onto your knees. If you can't quite manage 30 seconds, go for as long as you can - make a note of your time for later comparison.

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

Tuesday: Walk for 20 minutes

Wednesday: Workout Two

Exercise One - Dumbbell Bent Over Row

10 Repetitions

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

Exercise Two - Dumbbell Lateral Raise

10 Repetitions

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

Exercise Three - Reverse 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 - Plank Shoulder Taps

30 Seconds

Drop down to your knees if you need to.

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

Thursday: Rest

Friday: Walk for 30 minutes

Saturday: Workout Three

Exercise One - Press Ups

10 Repetitions

Drop down to your knees if you need to.

Exercise Two - Mountain Climbers

20 Seconds

Exercise Three - Weighted Goblet Squat

10 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 tough! Do as many as you can within the 30 seconds - try to make a note of how many you manage.

Exercise Six - Ab Bike

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.