MuscleSquad

6 WEEK WINTER WORKOUT: WEEK THREE

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

Find previous weeks' workouts:

Week One

Week Two

Welcome to the third week of your four-week workout plan. We are officially at the half-way point, we hope you've enjoyed it so far! 

By now, you should know the format of your circuit workouts well - 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 week three so that you know what to expect. We recommend taking a jog 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

Press Ups

10 Reps

Jog

30 Minutes

DB Bent Over Rows

12 Reps

Stretch/Mobilise

Jog

20 Minutes

Barbell Deadlift

10 Reps

Rest

EXERCISE 2

High Knees

30 Seconds

-

Slamball Slams

30 Seconds

- -

 Plank Climbers

20 Seconds

-
EXERCISE 3

Sumo Squat

12 Reps

-

Slamball Goblet Squat

10 Reps

- -

Walking Lunge

12 Reps

-
EXERCISE 4

DB Shoulder Press

10 Reps

-

Squat Hold

30 Seconds

- -

 Toe Taps

30 Seconds

-
EXERCISE 5

Burpee

30 Seconds

-

 Plank

30 Seconds

- -

Slamball Russian Twist

30 Seconds

-
EXERCISE 6

Mountain Climbers

30 Seconds

-

DB Floor Press

10 Reps

- -

Jump Squat

30 Seconds

-

 

Mobility

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

Hip Flexor Mobilisation

Mountain Climber With External Rotation

Rocking Frogs

Now, on to the workout

Monday: Workout One

Exercise One - Press Up

10 Repetitions

If you need to, you can drop onto your knees, but do as many as you can on your toes first.

Exercise Two - High Knees

30 Seconds

If you struggle with impact exercises, you can substitute by removing the jumping movement and instead stand, raising one leg at a time.

Exercise Three - Sumo Squat

12 Repetitions 

You can make this more challenging, if you want to, by adding weight. 

Exercise Four - Dumbbell Shoulder Press

10 Repetitions

If you don't have dumbbells at home, you can substitute them with any object. Try to use something heavier than previous weeks, if you can.

Exercise Five - Burpee

30 Seconds

Do as many repetitions as you can within 30 seconds.

Exercise Six - Mountain Climbers

30 Seconds

Do as many repetitions as you can within 30 seconds.

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

Tuesday: Jog for 30 minutes

Wednesday: Workout Two

Exercise One - Dumbbell Bent Over Rows

12 Repetitions

If you don't have dumbbells at home, you can substitute them with any object. Try to use something heavier than previous weeks, if you can.

Exercise Two - Slamball Slams

30 Seconds

If you don't have a slamball at home, you can substitute with a pillow or tea towel.

Exercise Three - Slamball Goblet Squat

10 Repetitions

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

Exercise Four - Squat Hold

30 Seconds

This can also be performed with your back resting flat against a wall.

Exercise Five - Plank

30 Seconds

Stay on your toes for as long as you can, then drop down to your knees if you need to.

Exercise Six - Dumbbell Floor Press

10 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 rounds.

Thursday: Mobilising Stretches

Hopefully you're more familiar with this workout by now. Try and do each movement for longer if you can.

Friday: Jog for 20 minutes

Saturday: Workout Three

Exercise One - Barbell Deadlift

10 Repetitions

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

Exercise Two - Plank Climbers

20 Seconds

Do as many as you can within 20 seconds.

Exercise Three - Walking Lunge

12 Repetitions (each leg)

You can make this more challenging, if you want to, by holding a weight.

Exercise Four - Toe Taps

30 Seconds

Do these at a fast enough pace to raise your heart rate.

Exercise Five - Slamball Russian Twist

30 Seconds

If you don't have a slamball, you can hold any weighted object.

Exercise Six - Jump Squat

30 Seconds

If you struggle with impact, you can substitute this with static squats at a fast pace.

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

Sunday: Rest

Workout plan by Kyle