MuscleSquad

4 WEEK WINTER WORKOUT: WEEK TWO

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

Missed week one? Find it here.

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

Like last week, this week's workouts are all in a circuit format - meaning 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. Once you've completed one circuit, 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 two so that you know what to expect. We recommend taking a jog or a walk 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 Floor Press 10 Reps

Jog

20 Minutes

DB Bent Over Row

10 Reps

Rest

Walk

30 Minutes

Press Ups

10 Reps

Rest

EXERCISE 2

Slamball Toe Taps

30 Seconds

-

DB V-Sit Hold

30 Seconds

- -

 

DB Stiff Leg Deadlifts

10 Reps

-
EXERCISE 3

Sumo Squat

15 Reps

-

Reverse Lunge

10 Reps

- -

DB Goblet Squat

12 Reps

-
EXERCISE 4

Glute Bridge

15 Reps

-

High Knees

30 Seconds

- -

 

DB Lateral Raise

10 Reps

-
EXERCISE 5

Plank

30 Seconds

-

 

DB Floor Press

10 Reps

- -

Burpee

30 Seconds

-
EXERCISE 6
- - - - -

Slamball Russian Twist

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 - Slamball Toe Taps

30 Seconds

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

Exercise Three - Sumo Squat

15 Repetitions 

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

Exercise Four - Glute Bridge

15 Repetitions

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

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 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 V-Sit Hold

30 Seconds

If you can't quite manage 30 seconds, go as long as you can. If this position hurts your lower back, rest your feet gently on the floor while maintaining the leaning back position.

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 - 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: Walk for 30 minutes

Saturday: Workout Three

Exercise One - Press Ups

10 Repetitions

Drop down to your knees if you need to.

Exercise Two - Dumbbell Stiff Leg Deadlifts

10 Repetitions

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

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 - Dumbbell Lateral 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 - Russian Twist

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.