4 WEEK WINTER WORKOUT: WEEK THREE | MuscleSquad

4 WEEK WINTER WORKOUT: WEEK THREE

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

Find previous weeks' workouts:

Week One

Week Two

Welcome to the third week of your four-week workout plan. We are officially going into the second half of your programme, we hope you've enjoyed it so far! 

By now, you should know the format of your circuit workouts well - 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 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

30 Minutes

Jumping Jacks

30 Seconds

Rest

Jog

20 Minutes

Press Up

10 Reps

Rest

EXERCISE 2

Slamball Slams

30 Seconds

-

DB Wood Choppers

6 Reps

- -

 Sit Up

20 Seconds

-
EXERCISE 3

Squat

15 Reps

-

Walking Lunge

10 Reps

- -

DB Goblet Squat

12 Reps

-
EXERCISE 4

Press Up

10 Reps

-

High Knees

30 Seconds

- -

 DB Front Raise

10 Reps

-
EXERCISE 5

Plank

30 Seconds

-

 Glute Bridge

15 Reps

- -

Burpee

30 Seconds

-
EXERCISE 6
- -

DB Floor Press

10 Reps

- -

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 - Squat

15 Repetitions 

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

Exercise Four - Press Up

10 Repetitions

If you need to, you can drop onto your knees.

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: Jog for 30 minutes

Wednesday: Workout Two

Exercise One - Jumping Jacks

30 Seconds

Exercise Two - Dumbbell Wood Choppers

6 Repetitions (each side)

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

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 - Glute Bridge

15 Repetitions

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

Exercise Six - Dumbbell Floor Press

10 Repetitions

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

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

Thursday: Rest

Friday: Jog for 20 minutes

Saturday: Workout Three

Exercise One - Press Ups

10 Repetitions

Drop down to your knees if you need to.

Exercise Two - Sit Ups

20 Seconds

Do as many as you can within 20 seconds.

Exercise Three - Weighted Goblet Squat

12 Repetitions

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

Exercise Four - Front Raise

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 - 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.

 

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