6 WEEK WINTER WORKOUT: WEEK FIVE
Welcome to week five of your six-week workout plan.
Find previous weeks' workouts:
Welcome to the penultimate week of your six-week workout plan. With only one more week to go after this, it's definitely not the time to slow down. If you purchased dumbbells or a slam ball as part of this workout, it could be time to think about upping your weight.
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 to four times.
Below is a table with an overview of the week 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 Reverse Lunges 8 Reps |
Jog/Run 45 Minutes |
High Knees 30 Seconds |
Stretches/ Mobility |
Jog/Run 30 Minutes |
DB Shoulder Press 12 Reps |
Walk/Jog 20 Minutes |
EXERCISE 2 |
Push Ups 12 Reps |
- |
DB Rear Delt Fly 12 Reps |
- | - |
Jump Squat 30 Seconds |
- |
EXERCISE 3 |
DB Stiff Leg Deadlifts 12 Reps |
- |
DB Sumo Squats 12 Reps |
- | - |
DB Sit Up 30 Seconds |
- |
EXERCISE 4 |
Banded Chest Press 10 Reps |
- |
Lateral Raise + Pulse 12 Reps |
- | -
|
Squat + Shoulder Press 10 Reps |
- |
EXERCISE 5 |
Mountain Climbers 30 Seconds |
- |
Slam ball Slams 30 Seconds |
- | -
|
Glute Bridge 12 Reps |
- |
EXERCISE 6 |
Sit Ups 30 Seconds |
- |
DB Single Leg Deadlift 10 Reps |
- | -
|
DB Bent Over Rows 12 Reps |
- |
Mobility
Here are 3 basic movements you can perform for 10-20 seconds before exercise to help prepare you for your movements.
The Greatest Stretch In The World
Reverse Plank Bridge
Rocking Frogs
Now, on to the workout!
Monday: Workout One
Exercise One - Dumbbell Reverse Lunges
8 Repetitions - each leg
If you don't have dumbbells at home, you can substitute it with any object.
Exercise Two - Push Ups
12 Repetitions
Drop down to your knees if you need to, after doing as many reps as you can on your toes.
Exercise Three - Dumbbell Stiff Leg Deadlifts
12 Repetitions
If you don't have dumbbells at home, you can substitute them with any object.
Exercise Four - Banded Standing Chest Press
10 Repetitions
If you don't have a resistance band at home, you can substitute this exercise with a weighted floor chest press.
Exercise Five - Mountain Climbers
30 Seconds
Exercise Six - Sit Ups
30 Seconds
Rest 1-2 minutes, then go back to exercise one and repeat the circuit. Try and go for three - four rounds.
Tuesday: Jog/Run for 45 minutes
Wednesday: Workout Two
Exercise One - High Knees
30 Seconds
Exercise Two - Dumbbell Rear Delt Fly
12 Repetitions
If you don't have dumbbells at home, you can substitute them with any object.
Exercise Three - Dumbbell Sumo Squats
14 Repetitions
If you don't have dumbbells at home, you can substitute them with any object.
Exercise Four - Lateral Raise/Pulse
12 Repetitions
Add a pulse at the top of each rep.
Exercise Five - Slam Ball Slams
30 Seconds
If you don't have a slam ball, you can substitute by using a pillow or tea towel.
Exercise Six - Dumbbell Single Leg Stiff Leg Deadlift
10 Repetitions - each leg
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 - four rounds.
Thursday: Mobilising Stretches
Here is the 10 minute Yoga workout from last week, or if you prefer, the Mobility workout from previous weeks is here. Why not do both?
Friday: Jog/Run for 30 Minutes
Saturday: Workout Three
Exercise One - Dumbbell Shoulder Press
12 Repetitions
If you don't have dumbbells at home, you can substitute them with any object.
Exercise Two - Jump Squats
30 Seconds
Do as many as you can within 30 seconds.
Exercise Three - Dumbbell Sit Ups
30 Seconds
If you don't have a dumbbell, you can use any object.
Exercise Four - Slam Ball Squat + Shoulder Press
10 Repetitions
Perform these movements back to back to create one movement. Squat, press, squat, press.
Exercise Five - Glute Bridge
12 Repetitions
Exercise Six - Dumbbell Bent Over Rows
12 Repetitions
If you don't have a dumbbell, you can use any object.
Rest 1-2 minutes, then go back to exercise one and repeat the circuit again. Try and go for three - four rounds.
Sunday: Walk/Jog for 20 minutes