4 Weeks Challenge: Week 1 Training

Week 1: Training overview – taking into consideration that not all of you have access to a gym right now, I’ve added more conditioning types of workout that you can do with a set of DB and a pull up bar.

note: you don’t have to do the training on these specific days. you can rest a day in between

Try to do at least 3 out of the 5 workouts.

Add another aerobic session for 25-35 minutes. (I do 30 minutes on the  air bike)

Sunday:

Sumo Deadlift (warm up with 2 sets of 5)

• 3X3

After each set:

• Pull over- 8

• Glute bridge 20

Bench press:(warm up with 2 sets of 5)

• 3X3 

After each set

• Band pull a part- 12

Accessories super set : 3 sets

• DB step ups- 8/8

• DB rows- 8/8 (adding 3 sec pause at the top)

Monday:

Conditioning:

AMRAP in 20 minutes:

• 5 Med Ball Slams
• 5 sprawl into sit through
• 10 Push Ups
• 1 minute Jump Rope

Core work: 3 sets of

• Hanging obliques holds – 10 seconds each side

• Side plank with shoulder fly – 10 reps each side

• Leg raises- 5-10

• Windshield wiper -5-10 each side

Tuesday 

Warm up:

• Jump rope / bike tabata 
• 20 seconds on / 10 seconds off X8
• Rest 2 minutes then go again

Super set : 5 sets

• romaninan Deadlift (use DB or a barbel ) – 10 reps

• DB press – 10 reps 

Super set: 5 sets 

• Dips- 10- 15 reps

• Single glute bridge – 5/ 5 (5 second pause on top)

Super set : 3 sets 

• BW skullcrushers – 10 reps

• Abs wheel – 15 reps

If you don’t have ab wheel:

Towel pikes – 15 reps 

Wednesday 

Warm up: 5 rounds 

• 10 push ups
• 10 squats 
• 10 sit ups 

Conditioning: 2 rounds of:

•  Airdyne sprint (or jump rope ) – 1 minute
• DB thrusters – 30 reps
• Burpees – 25 reps
• DB front Squat- 30 reps 
• DB Snatches – 30 reps

Thursday :

• Weighted pull ups 3 X2 (pause 3 sec on top)

3 rounds of 

• L sit pull ups – 5-10 reps

• L- hinge dips 10 reps

• Pull ups – 10 reps

Core:

• Towel pikes – 20 reps 

• Towel layouts- 20 reps

• Superman- 20 reps