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Fit & Strong 4-Week Challenge (Week 2)

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). 


WEEK TWO

See the exercise demos below. Please let us know if you need explanations or modifications 

Monday

Warm-up: 5 mins of skipping

Workout: AMRAP in 20 mins:

  1. Jump squats (10 reps)
  2. Twisting sit-ups (20 reps)
  3. Push-ups (30 reps)
  4. 70 sec run

Tuesday

Warm-up: 15-min light jog

Workout: AMRAP in 20 mins:

  1. Running in place with heel kicks (100 reps)
  2. Sumo squats (80 reps)
  3. Hollow rocks (60 reps)
  4. Curtsy lunges (40 reps)
  5. Plank (30 secs)

Wednesday

Warm-up: 5-min light jog

Cardio: Run as far as you can in 24 mins, alternating between a 1-min run and a 1-min jog/walk

Thursday

Warm-up: 5 mins of jump rope

Workout: AMRAP in 25 mins:

  1. Running in place with high knees (100 reps)
  2. Sumo squats (80 reps)
  3. Mountain climbers (60 reps)
  4. Woodchops (40 reps)

Friday

Warm-up: 12-min light jog

Workout: AMRAP in 20 mins:

  1. Glute bridges (50 reps)
  2. Sumo squats (50 reps)
  3. Push-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)

Jump Squats

Twisting Situps

Mountain Climbers

Sumo Squats

Hollow Rocks

Woodchops

Curtsy Lunge

 


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