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 |
Banded Squats | 12-15 | 3 | 30s |
Banded Hip Thrusts | 12-15 | 3 | 30s |
Banded Kickbacks | 12-15 | 3 | 30s |
Workout | Reps | Sets | Rest |
Barbell Squat | 8-10 | 4 | 60s |
Bulgarian Split Squat | 20 | 4 | 60s |
Leg Curl | 10 | 3 | 60s |
Romanian Deadlift | 10 | 3 | 60s |
Hip Abductor | 10 | 3 | 60s |
Walking Lunge with Pulse | 20 | 3 | 60s |
Workout | Reps | Sets | Rest |
Alternating Dumbbell Bench Press | 12 | 4 | 60s |
Lat Pulldown | 12 | 4 | 60s |
Cable Row | 10 | 3 | 60s |
Arnold Press | 15 | 4 | 60s |
Front Raise & Lateral Raise Super Set | 10 each | 3 | 60s |
Tricep Dips | 10 | 4 | 60s |
Workout | Reps | Sets | Rest |
Alternating Dumbbell Bench Press | 12 | 4 | 60s |
Lat Pulldown | 12 | 4 | 60s |
Cable Row | 10 | 3 | 60s |
Arnold Press | 15 | 4 | 60s |
Front Raise & Lateral Raise Super Set | 10 each | 3 | 60s |
Tricep Dips | 10 | 4 | 60s |
Workout | Reps | Sets | Rest |
Cardio | 10 mins | 1 | None |
Hanging Leg Raises | 12 | 3 | 60s |
V-Sit Crunch | 15 | 3 | 60s |
Medicine Ball Slam | 15 | 3 | 60s |
Russian Twists | 30 | 3 | 60s |
Plank | 60s | 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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