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
Workout | Reps | Sets | Rest |
Reverse Lunges | 12-15 | 3 | 30s |
Banded Hip Thrusts | 12-15 | 3 | 30s |
Banded Crab Walks | 12-15 | 3 | 30s |
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 |
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 |
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 |
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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