6 WEEK WINTER WORKOUT: WEEK FOUR | MuscleSquad

6 WEEK WINTER WORKOUT: WEEK FOUR

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

Find previous weeks' workouts:

Week One

Week Two

Week Three

Welcome to the fourth week of your six-week workout plan. By now you should be seeing some slight improvements to your fitness, strength and speed of recovery - all very exciting things that will help keep you motivated through your upcoming workouts.

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 times, or increase to four if you feel you now can.

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

Goblet Squats

10 Reps

Jog/Run

30 Minutes

Single Leg Deadlift

8 Reps

Stretches/

Mobility

Jog/Run

30 Minutes

DB Sumo Squats

10 Reps 

Walk

20 Minutes

EXERCISE 2

Jumping Jacks

30 Seconds

-

Push Ups

10 Reps

- -

 Plank Shoulder Taps

30 Seconds

-
EXERCISE 3

DB Glute Bridge

15 Reps

-

DB Reverse Lunges

8 Reps

- -

Deadlifts

12 Reps

-
EXERCISE 4

DB Shoulder Press

15 Reps

-

Burpee

30 Seconds

- -

 

 DB Floor Press

10 Reps

-
EXERCISE 5

V-Sit Hold

30 Seconds

-

Squat Hold

30 Seconds

- -

 

High Knees

30 Seconds

-
EXERCISE 6

Banded Pull-Aparts

12 Reps

-

DB Bent Over Row

30 Seconds

- -

 

Plank Climber

30 Seconds

-

Mobility

Here are 3 basic movements you can perform for 10-20 seconds before exercise to help prepare you for your movements.

9090 Hip Rotation

Bent Knee Iron Cross

Scapular Halo

Don't have a resistance band? Try using something like a dressing gown cord for this movement.

Now, on to the workout!

Monday: Workout One

Exercise One - Goblet Squat

10 Repetitions

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

Exercise Two - Jumping Jacks

30 Seconds

Exercise Three - Dumbbell Glute Bridge

15 Repetitions 

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

Exercise Four - Dumbbell Shoulder Press

15 Repetitions

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

Exercise Five - V-Sit Hold

30 Seconds

If this hurts your lower back, you can rest your feet gently on the floor. To make the movement more challenging, lean back more and hold your legs further away from your body.

Exercise Six - Banded Pull Aparts

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

Tuesday: Jog/Run for 30 minutes

Wednesday: Workout Two

Exercise One - Dumbbell Single Leg Deadlift

8 Repetitions - each leg

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

Exercise Two - Push Ups

10 Repetitions

Drop down to your knees if you need to.

Exercise Three - Dumbbell Reverse Lunges

8 Repetitions - each leg

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

Exercise Four - Burpees

30 Seconds

Exercise Five - Squat Hold

30 Seconds

Hold for as long as you can. Come out of the hold if you need a rest, but try to complete 30 seconds of holding in total.

Exercise Six - Dumbbell Bent Over Row

30 Seconds

Do as many reps as you can in the 30 seconds.

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

Thursday: Mobilising Stretches

You can find the usual Mobility workout from previous weeks here.

Or if you'd like to try something new, here's a 10 minute Yoga workout.

Friday: Jog/Run for 30 Minutes

Saturday: Workout Three

Exercise One - Dumbbell Sumo Squats

10 Repetitions

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

Exercise Two - Plank Shoulder Taps

30 Seconds

Do as many as you can within 30 seconds.

Exercise Three - Deadlifts

12 Repetitions

If you don't have a barbell, you can use any weighted object, or a bag of objects.

Exercise Four - Dumbbell Floor Press

10 Repetitions

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

Exercise Five - High Knees

30 Seconds

Exercise Six - Plank 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.

Sunday: Walk for 30 minutes

 

Workout plan by Kyle
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