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Let’s Get Fit Faced 4 Week Workout Plan – Week 1

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

We challenge YOU, TPW Tribe, to take part in the Let’s Get Fit Faced 4 Week Workout Plan!

Get motivated and remember that your only limit is your mind.

Make sure you tag us on Instagram and use the #letsgetfitfaced

 

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