Welcome to the Let’s Get Fit Faced Workout Plan!
A 4 Week Workout Plan, Designed to Help You Get Fit!
We are launching a workout plan every week, for the next 4 weeks which have been designed by qualified professionals. Each week, we’ll give you an upper body workout, lower body workout, core workout and full body work out.
You need to:
- – Warm up before each session
– Cool down after every session
– Take rest days
– Make sure you’re hydrated by drinking at least 2 litres of water per day before, during and after exercise
– Push yourself to your own limit
– Set goals that are realistic
– Make sure you choose weight that is suitable for you
Week 1
Lower Body – Part 1 (Activation)
| Workout | Reps | Sets | Rest |
| Reverse Lunges | 12-15 | 3 | 30s |
| Banded Hip Thrusts | 12-15 | 3 | 30s |
| Banded Crab Walks | 12-15 | 3 | 30s |
Lower Body – Part 2 (Main Workout)
| Workout | Reps | Sets | Rest |
| Barbell Squats | 12-15 | 3 | 60s |
| Box Jumps | 10 | 3 | 60s |
| Dumbell Walking Lunges | 20 | 3 | 90s |
| Barbell Sumo Squat | 12-15 | 3 | 60s |
| Bodyweight Hip Thrust Finisher | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 sets, decreasing in 1 rep at a time) | 10 | 60s |
Upper Body
| Workout | Reps | Sets | Rest |
| Shoulder Press | 10 | 3 | 60s |
| Barbell Curl | 10 | 3 | 60s |
| Overhead Press | 10 | 3 | 60s |
| Front Raise | 10 | 3 | 60s |
| Side Lateral Raise | 10 | 3 | 60s |
| Dumbbell Shoulder Press | 10 | 3 | 60s |
Full Body
| Workout | Reps | Sets | Rest |
| Romanian Deadlift | 12-15 | 3 | 60s |
| Dumbbell Bench Press | 10 | 3 | 60s |
| Reverse Lunge | 20 | 3 | 60s |
| Military Press | 12 | 3 | 60s |
| Goblet Squat | 12-15 | 3 | 60s |
| Kettlebell Swing | 12-15 | 3 | 60s |
Core
| Workout | Reps | Sets | Rest |
| Cardio | 10 mins | 1 | None |
| Crunch | 25 | 3 | 60s |
| Leg Raise | 10 | 3 | 60s |
| Toe Touches | 10 | 3 | 60s |
| Medicine Ball Slam | 10 | 3 | 60s |
| Sandbag Sit Ups | 25 | 3 | 60s |
| Plank | 30s | 3 | 60s |
| Box Jump Finisher | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 sets, decreasing in 1 rep at a time) | 10 | 60s |
No Comments yet!