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 |
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