6 WEEK WINTER WORKOUT: WEEK SIX | MuscleSquad

6 WEEK WINTER WORKOUT: WEEK SIX

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

Find previous weeks' workouts:

Week One

Week Two

Week Three

Week Four

Week Five

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.

 
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.

Workout plan by Kyle
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