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Fit & Strong 4-Week Challenge (Week 1)

This 4-week workout plan gets you fitter & stronger - and can be done at home and can completed in 45-mins or less. You don't need fancy equipment or gym memberships - just your motivation.

We’ve put together a special 4-week workout plan at home that’ll get you fit, trim and toned for life - we'll guide you through 28 days of body-changing moves and routines.

What you need:
Dumbbells, a skipping rope and a medicine ball, plus the step-by-steps for exercises you may not be familiar with. Scroll down to find them.

How the 4-Week Workout Plan at-home works:
On four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s as many rounds as possible within a set amount of time).

  • Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session (Saturdays are for resting now with this 4-week workout plan at home). DOWNLOAD THE CHALLENGE - FREE


WEEK ONE

MONDAY

Warm-up: 5 mins of skipping rope

Workout: AMRAP in 20 mins:

  1. Burpees (10 reps)
  2. Crunches (20 reps)
  3. Plank (30 secs)
  4. Kneeling press-ups (40 reps)
  5. Lunges (50 reps)
  6. Running in place (60 secs)

TUESDAY

Warm-up: 10-min light jog

Workout: AMRAP in 15 mins:

  1. Running in place with high knees (100 reps)
  2. Leg crunches (80 secs
  3. Supermans (60 reps)
  4. Dumbbell squats (40 reps)
  5. Lying leg raises (20 reps

WEDNESDAY

Warm-up: 5-min light jog

Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog

THURSDAY

Warm-up: 5 mins of skipping

Workout: Complete the following circuit 5 times:

  1. Lying leg raises (1 min)
  2. Lunges (1 min)
  3. Dumbbell squats (1 min)
  4. Running on the spot with bum kicks (1 min)
  5. Rest (1 min)

FRIDAY

Warm-up: 8-min light jog

Workout: Complete the following circuit 5 times:

  1. Single Leg Glute bridges (50 reps)
  2. Dumbbell squats (50 reps)
  3. Kneeling press-ups (50 reps)
  4. 200m run

SATURDAY

Rest day

SUNDAY

Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

Photo: senivpetro



The Exercises (Source: ExRx.net)

Burpees (10 reps)
Burpee (advanced)

Crunches (20 reps)
Crunch

Plank (30 secs)
Image result for plank exrx.net

Kneeling press-ups (40 reps)
Push-up (on knees)

Lunges (50 reps)
Lunge

Leg crunches (80 secs)
Lying Leg Raise (on floor)

Supermans (60 reps)
Superman

Dumbbell squats (40 reps)
Dumbbell Squat

Lying leg raises (20 reps)
Lying Straight Leg Raise

Single Leg Glute bridges (50 reps)
Single Leg Hip Bridge


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