Let’s Get Fit Faced 4 Week Workout Plan – Week 3
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 3
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)
| Step Machine | 10 mins | 1 | None |
| Sumo Deadlift | 10 | 4 | 60s |
| Leg Extension | 15 | 3 | 60s |
| Hamstring Curl | 15 | 3 | 60s |
| Heels Elevated Front Squats | 12-15 | 3 | 60s |
| Bulgarian Split Squat | 20 | 3 | 60s |
| Walking Lunges | 10 | 3 | 60s |
| Barbell Glute Bridge | 15 | 3 | 60s |
Upper Body
| Workout | Reps | Sets | Rest |
| Incline Dumbbell Press | 10 | 4 | 60s |
| Chest Machine Fly | 10 | 3 | 60s |
| Barbell Row | 10 | 4 | 60s |
| Overhead Press | 10 | 4 | 60s |
| Lateral Raise | 10 | 3 | 60s |
| Dumbbell Skullcrushers | 15 | 4 | 60s |
Full Body
| Workout | Reps | Sets | Rest |
| Underhand Pull-ups (assisted or unassisted) | 10 | 3 | 60s |
| Front Squat | 15 | 3 | 60s |
| Dumbbell Snatch | 10 | 3 | 60s |
| Medicine Ball Wall Slams | 20 | 3 | 60s |
| Burpees | 12 | 3 | 60s |
| Plank | 30s | 5 | 30s |
Core
| Workout | Reps | Sets | Rest |
| Hanging Knee Raises | 15 | 3 | 60s |
| Leg Raise | 12 | 3 | 60s |
| Scissors | 30s | 3 | 60s |
| Bicycle Crunches | 20 | 3 | 60s |
| Plank | 50s | 3 | 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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