6 WEEK WINTER WORKOUT: WEEK SIX
Welcome to week six of your six-week workout plan.
Find previous weeks' workouts:
Welcome to the final week of your six-week workout plan!
A huge congratulations on making it to the end. We hope that the last 6 weeks have been interesting, challenging and have helped you towards your goals.
We would appreciate it if you would take the time to fill in a short survey on how you found the last 6 weeks to help us with programmes like this in future - find the survey here.
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 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.
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|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
EXERCISE 1 |
Banded Squats 12 Reps |
Jog/Run 45 Minutes |
Plank Climber 30 Seconds |
Stretches/ Mobility |
Jog/Run 30 Minutes |
Jumping Jacks 30 Seconds |
Walk/Jog 20 Minutes |
EXERCISE 2 |
DB Floor Press 12 Reps |
- |
Burpee 30 Seconds |
- | - |
Banded Deadlifts 12 Reps |
- |
EXERCISE 3 |
Toe Taps 30 Seconds |
- |
Goblet Squat 12 Reps |
- | - |
Russian Twists 30 Seconds |
- |
EXERCISE 4 |
DB Wood Choppers 30 Seconds |
- |
Banded Upright Row 12 Reps |
- | -
|
Walking Lunges 12 Reps |
- |
EXERCISE 5 |
DB Calf Raises 20 Reps |
- |
Slam ball Slams 30 Seconds |
- | -
|
Push Ups 12 Reps |
- |
EXERCISE 6 |
Banded Bent Over Row 10 Reps |
- |
DB Glute Bridge 12 Reps |
- | -
|
Squat Hold 30 Seconds |
- |
Mobility
Here are 3 basic movements you can perform for 10-20 seconds before exercise to help prepare you for your movements.
Mountain Climber With External Rotation
Dead Bugs
Scapular Halo
Now, on to the workout!
Monday: Workout One
Exercise One - Banded Squats
12 Repetitions
If you don't have a resistance band at home, you can substitute by holding a weight.
Exercise Two - Dumbbell Floor Press
12 Repetitions
If you don't have dumbbells at home, you can substitute them with any object.
Exercise Three - Toe Taps
30 Seconds
Exercise Four - Dumbbell Wood Choppers
30 Seconds
If you don't have dumbbells at home, you can substitute them with any object.
Exercise Five - Dumbbell Calf Raises
20 Repetitions
If you don't have dumbbells at home, you can substitute them with any object.
Exercise Six - Banded Bent Over Row
10 Repetitions
If you don't have a resistance band at home, you can substitute by holding weights.
Rest 1-2 minutes, then go back to exercise one and repeat the circuit. Try and go for four rounds.
Tuesday: Jog/Run for 45 minutes
Wednesday: Workout Two
Exercise One - Plank Climbers
30 Seconds
Exercise Two - Burpees
30 Seconds
Count how many you manage to do in the 30 seconds and compare this to what you achieved on week one.
Exercise Three - Slam ball Goblet Squats
12 Repetitions
If you don't have a slam ball, you can substitute for any weighted object.
Exercise Four - Banded Upright Row
12 Repetitions
If you don't have a resistance band at home, you can substitute by holding weights.
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 Glute Bridge
12 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 - four rounds.
Thursday: Mobilising Stretches
Here is the 10 minute Yoga workout, 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 - Jumping Jacks
30 Seconds
Exercise Two - Banded Deadlifts
12 Repetitions
If you don't have a resistance band at home, you can substitute by holding weights.
Exercise Three - Russian Twist
30 Seconds
If you don't have a slam ball you can use any object.
Exercise Four - Walking Lunge
12 Repetitions
You can make this harder, if you want to, by adding weight.
Exercise Five - Press Ups
12 Repetitions
Exercise Six - Squat Hold
30 Seconds
Rest 1-2 minutes, then go back to exercise one and repeat the circuit again. Try and go for four rounds.
Sunday: Walk/Jog for 20 minutes
And that's all, folks!
Thank you so much for participating in this six-week workout programme. We hope you enjoyed it!
If you'd like to submit your feedback or results, please visit our survey here.