MuscleSquad

6 WEEK WINTER WORKOUT: WEEK TWO

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

Missed week one? Find it here.

If you're new to exercise (or even if you aren't), you may have felt a bit sore after last week's workouts. Muscle soreness post-exercise (also known as DOMS - Delayed Onset Muscle Soreness) is normal and will generally become less intense as your muscles get used to working in different ways. You can help this by keeping your muscles limber and oxygenated - going for walks and stretching, and eating protein-rich foods to promote muscle recovery. 

Like last week, this week's workouts are all in a circuit format - meaning 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. Once you've completed one circuit, you can take 1-2 minutes of rest before going back to exercise one and repeating the circuit.

We recommend repeating the circuit three times to get the full benefit, but you can do less or more to suit your ability. 

Below is a table with an overview of week two so that you know what to expect. We recommend taking a jog or a walk 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

DB Shoulder Press

12 Reps

Jog

20 Minutes

Band Bent Over Row

10 Reps

Stretch/ Mobilise

Walk

30 Minutes

Press Ups

10 Reps

Rest

EXERCISE 2

Sit Up/
Ab Bike Combo

10 Reps

-

Plank Shoulder Taps

30 Seconds

- -

 Squat Hold

30 Seconds

-
EXERCISE 3

Slamball Goblet Squat

12 Reps

-

DB Single Leg Deadlift

10 Reps

- -

DB Glute Bridge

12 Reps

-
EXERCISE 4

Jump Squat

12 Reps

-

Burpee

30 Seconds

- -

 Band Upright Row

12 Reps

-
EXERCISE 5

Plank

30 Seconds

-

 DB Floor Press

10 Reps

- -

Slamball Russian Twist

30 Seconds

-
EXERCISE 6
- - - - -

Toe Taps

30 Seconds

-

 

Mobility

Here are 3 basic movements you can perform for 10-20 seconds before your workouts.

9090 Hip Rotations

Scapular Halo

If you don't have a resistance band, you can do this holding a piece of clothing, or a dressing gown cord.

Bent Knee Iron Cross

Now, on to the workout.

Monday: Workout One

Exercise One - Dumbbell Shoulder Press

12 Repetitions

If you don't have dumbbells at home, you can substitute them with any object, like a tin of beans.

Exercise Two - Sit Up/Ab Bike Combo

Perform 4 x Sit ups followed immediately by 6 Ab Bicycles. 

If you struggle with back pain, only lift your body slightly during sit ups and rest your feet on the floor for ab bikes.

Exercise Three - Goblet Squat

12 Repetitions 

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

Exercise Four - Jump Squat

12 Repetitions

If you struggle with high impact movements, you can substitute these with regular squats at a fast pace.

Exercise Five - Plank

30 Seconds

If you need to, you can drop onto your knees. If you can't quite manage 30 seconds, go for as long as you can - make a note of your time for later comparison.

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

Tuesday: Jog for 20 minutes

Wednesday: Workout Two

Exercise One - Band Bent Over Row

10 Repetitions - Pause for 2 seconds at the top of each rep

(the top being when the weight/band is closest to your body)

If you don't have a resistance band at home, you can substitute by holding weighted objects. 

Exercise Two - Plank Shoulder Taps

30 Seconds

If you can't quite manage 30 seconds, go as long as you can. 

Exercise Three - Dumbbell Single Leg Deadlift

10 Repetitions (each side)

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

Exercise Four - Burpee

30 Seconds

These are tough! Do as many as you can within the 30 seconds - try to make a note of how many you manage.

Exercise Five - 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

10 minute mobility workout 

Hopefully, you would have found the mobility to be of some help to keep your muscles and joints limber last week. Try to up the number of times you include this in your workouts this week and see how your body responds. 

Friday: Walk for 30 minutes

Saturday: Workout Three

Exercise One - Press Ups

10 Repetitions

Drop down to your knees if you need to.

Exercise Two - Squat Hold

30 Seconds

If you struggle to hold your position, try this with your back flat against a wall.

Exercise Three - Dumbbell Glute Bridge

12 Repetitions

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

Exercise Four - Band Upright Row

12 Repetitions

If you don't have a resistance band at home, you can substitute by holding a weighted object. 

Exercise Five - Slamball Russian Twist

30 Seconds

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

Exercise Six - Toe Taps

30 Seconds

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

 

Workout plan by Kyle