6 WEEK WINTER WORKOUT: WEEK FIVE | MuscleSquad

6 WEEK WINTER WORKOUT: WEEK FIVE

Welcome to week five of your six-week workout plan.

Find previous weeks' workouts:

Week One

Week Two

Week Three

Week Four

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

 

Workout plan by Kyle
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