6 WEEK WINTER WORKOUT: WEEK THREE
Welcome to week three of your six-week workout plan.
Find previous weeks' workouts:
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.
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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.