Home › Forums › The Love 4 Fitness › Foundations: A Beginners 4 week workout program
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Here is a 4 week home workout body weight routine for beginners or for those that have not worked out in a long while and want to ease back into a routine of training at home. It is 3 times a week for one month. We will add 2 other phases, Build, and Burn as companions to the Foundations phase. Be mindful of taking forced rest where indicated. Routines will get more intense with progression.
Week 1 Routine #1: New Direction
Squats x20
-Rest 30 seconds-
—
Squats x20
-Rest 30 seconds-
—
Forward Lunges x10 (1 lunge=1 rep)
-Rest 15 seconds-
—
Forward Lunge x10 (1 lunge=1 rep)
-Rest 30 seconds-
—
Push Ups x10 (Knees or Classic)
Wall Push Ups x40
-Rest 60 seconds-
—
Push Ups x5
Wall Push Ups x20
-Rest 60 seconds-
—
Push Ups x5
Dips x10
-Rest 60 seconds-
—
Jacks x50
-Rest 30 seconds-
—
Crunches x20
Side Crunches x20 (both sides)
-Rest 60 seconds-
—
Plank 1 minuteWeek 1 Routine #2: Mind Over Matter
Squats x20
-Rest 30 seconds-
—
Squats x20
-Rest 30 seconds-
—
Forward Lunges x10
-Rest 15 seconds-
—
Forward Lunge x10
-Rest 30 seconds-
—
Push Ups x10
Wall Push Ups x40
-Rest 60 seconds-
—
Push Ups x5
Wall Push Ups x20
-Rest 60 seconds-
—
Push Ups x5
Dips x10
-Rest 60 seconds-
—
Bicycle x20 (Single leg repetition count)
Climbers x20 (Single leg repetition count)
Crunches x20
Side Crunches x20 (both sides)
-Rest 60 seconds-
—
Plank 1 minuteWeek 1 Routine #3: Choose to Lose
Squats x20
-Rest 30 seconds-
—
Squats x20
-Rest 30 seconds-
—
Forward Lunges x10
-Rest 10 seconds-
—
Forward Lunge x10
-Rest 30 seconds-
—
Push Ups x10
Wall Push Ups x40
-Rest 60 seconds-
—
Push Ups x5
Wall Push Ups x20
-Rest 60 seconds-
—
Push Ups x5
Dips x10
-Rest 30 seconds-
—
Jacks x50
Bicycle x20
Climbers x20
-Rest 60 seconds-
—
Crunches x20
Side Crunches x20 (both sides)
-Rest 30 seconds-
—
Plank 1 minuteWeek 2 Routine #4: Dig Deep
Squats x20
-Rest 20 seconds-
——–
Squats x20
-Rest 20 seconds-—————————
Repeat for 2 sets:
Forward Lunges x10
Split Squat Dips x10
-Rest 30 seconds-
—————————
——–
Push Ups x10
Wall Push Ups x40
-Rest 60 seconds-
——–
Bottom Start Push Ups x5
Wall Push Ups x20
-Rest 60 seconds-
——–
Bottom Start Push Ups x5
Dips x15
-Rest 60 seconds-
——–
Ski Walk x20
Jacks x50
Ski Walk x20
-Rest 60 seconds-
——–
Crunches x25
Cross Knee Crunch x20
Crunches x25
-Rest 60 seconds-
——–
Plank 1 minute
Bird Dog x4 sets for 10 second hold each sideWeek 2 Routine #5: Going the Distance
—————————
Repeat for 2 sets:
Squats x20
Forward Lunges x10
Split Squat Dips x10 single leg right single leg left
-Rest 30 seconds-
—————————
Bottom Start Push Ups x10
Wall Push Ups x40
-Rest 60 seconds-
——–
Push Ups x5
Wall Push Ups x20
-Rest 60 seconds-
——–
Dips x10
Push Ups x5
Dips x10
-Rest 60 seconds-
——–
Ski Walk x30
Bicycle x30
Climbers x30
-Rest 60 seconds-
——–
Leg Lifts x20
-Rest 20 seconds-
——–
Crunches x 30
Side Crunches x20 (both sides)
-Rest 30 seconds-
——–
Plank 1 minute
Bird Dog x4 sets for 10 second hold each sideWeek 2 Routine #6: Dump Your Rump
Squats x25
-Rest 30 seconds-
——–
Squats x25
-Rest 30 seconds-
——–
—————————
Repeat for 2 sets:
Split Squat Dips x15
Forward Lunges x10
Rest 60 seconds
—————————
——–
Push Ups x10
Wall Push Ups x40
-Rest 60 seconds-
——–
Fingers in Push Ups x5
Fingers Out Push Ups x5
Wall Push Ups x20
-Rest 60 seconds-
——–
Fingers in Push Ups x5
Dips x15
Fingers Out Push Ups x5
-Rest 60 seconds-
——–
—————————
Repeat for 2 sets:
Ski Walk x20
Bicycle x20
Climbers x20
Jacks x20
Rest 60 seconds
—————————
——–
Leg Lifts x20
Cross Knee Crunch x20
Side Crunches x20 (both sides)
-Rest 60 seconds-
——–
Plank 1 minute
Bird Dog x4 sets for 15 second hold each sideWeek3 Routine #7: Die Lard
Squats x20
-Rest 20 seconds-
—-
Squats x20
-Rest 20 seconds-
—-
—————————
Repeat for 2 sets:
Forward Lunges x10
Reverse Lunges x10
Rest 30 seconds
—————————
—-
Push Ups x 5
Fingers In Push Ups x5
Fingers Out Push Ups x5
Wall Push Ups x40
-Rest 60 seconds-
—-
—————————
Dips x20
Wall Push Ups x20
Dips x10
-Rest 60 seconds-
—————————
—-
—————————
Repeat for 2 sets:
Knees Up x20
Bicycle x20
Jacks x10
Knees Up x10
Rest 30 seconds
—————————
—-
—————————
Crunch x20
Cross Knee Crunch x20
¼ Crunch x15
-Rest 30 seconds-
Plank 1 minute
Bird Dog x4 sets for 10 second hold each side
Hip Bridges x5 for 5 second hold
—————————Week 3 Routine #8: Bringing Back the Sexy
Squats x20
-Rest 20 seconds-
—-
Squats x20
-Rest 20 seconds-
—-
—————————
Repeat for 2 sets:
Forward Lunges x10
Split Squat Dips x10
Reverse Lunges x10
Rest 60 seconds
—————————
—-
Wall Push Ups x40
Bottom Start Push Ups x5
Dips x10
-Rest 60 seconds-
—-
Push Ups x5
Fingers In Push Ups x5
Dips x10
-Rest 60 seconds-
—-
Push Ups x5
Bottom Start Push Ups x5
Fingers Out Push Ups x5
Dips x10
-Rest 60 seconds-
—-
Ski Walk x20
Knees Up x20
Ski Walk x20
Knees Up x20
-Rest 60 seconds
—-
—————————
Repeat for 2 sets:
Leg Lifts x10
Crunches x20
Cross Knee Crunch x20
¼ Crunch x10
Rest 30 seconds
—————————
—-
Plank 1 minute
Hip Bridges x5 for 5 second hold
Bird Dog x2 sets for 15 second hold each sideWeek 3 Routine #9: Guts to Dust
Squats x25
-Rest 20 seconds-
Squats x25
-Rest 20 seconds-
—-
—————————
Repeat for 2 sets:
Spilt Squat Dips x15
Forward Lunges x10
Reverse Lunges x10
Rest 60 seconds
—————————
—-
—————————
Push Ups x10
Dips x15
-Rest 30 seconds-
—-
Push Ups x10
Dips x15
-Rest 30 seconds-
—-
Push Ups x10
Dips x15
Wall Push Ups x40
-Rest 60 seconds-
—-
Jacks x25
Knees Up x10
Bicycle x20
Climbers x20
Ski Walk x30
-Rest 60 seconds-
—-
Jacks x25
Knees Up x10
Bicycle x30
Climbers x10
Ski Walk x40
-Rest 60 seconds-
—————————
—-
—————————
Repeat for 2 sets:
Leg Lifts x20
Crunches x20
¼ Crunch x20
Side Crunches x20
Rest 60 seconds
—————————
—-
Plank 1 minute
Bird Dog x4 sets for 15 second hold each side
Hip Bridges x5 for 5 second holdWeek4 Routine #10: Muhuhuhahaha
—————————
Repeat for 2 sets:
Squats x 25
-Rest 15 seconds-
—-
Forward Lunges x10
Tempo Squats x5
-Rest 30 seconds-
—-
Reverse Lunges x10
Tempo Squats x5
-Rest 30 seconds-
—-
Incline Push Ups x5
Dips x15
Push Ups x5
-Rest 30 seconds-
—-
Incline Push Ups x10
Dips x15
Rest 60 seconds
—-
—————————
Jump Squats x10
Climbers x20
Jump Squats x10
Jacks x50
-Rest 60 seconds-
—-
Bicycle x40
Crunches x30
Knee Rock Backs x10
-Rest 60 seconds-
—-
Plank 1 minute
Hip Bridges x5 for 5 second hold
Bird Dog x2 sets for 20 second hold each sideWeek 4 Routine #11: Move It
Squats x20
Push Ups x10
-Rest 30 seconds-
—-
Forward Lunges x10
Incline Push Ups x10
Wall Push Ups x40
-Rest 60 seconds-
—-
Reverse Lunges x10
Spilt Squat Dips x20
Fingers in Push Ups x5
Fingers Out Push Ups x5
-Rest 60 seconds-
—-
Tempo Squats x5
Dips x15
Bottom Start Push Ups x5
Dips x15
Tempo Squats x5
-Rest 60 seconds-
—-
Jump Squats x5
Ski Walk x10
Jump Squats x5
Jacks x10
Knees Up x20
Climbers x20
-Rest 60 seconds-
—-
Leg Lifts x20
Crunches x20
Cross Knee Crunch x20
Knee Rock Backs x10
-Rest 60 seconds
—-
Plank 1 minute
Bird Dog x2 sets for 20 second hold each side
Hip Bridges x5 for 5 second holdWeek 4 Routine #12: Rising Phoenix
—————————
Repeat for 2 sets:
Squats x20
Jump Squats x5
Tempo Squats x5
Forward Lunges x10
Reverse Lunges x10
Split Squat Dips x10
Rest 60 seconds
—-
—————————
Wall Push Ups x20
Dips x5
Push Ups x10
Dips x5
Finger In Push Ups x5
Dips x5
Fingers Out Push Ups x5
Dips x5
Incline Push Ups x10
Dips x5
Bottom Start Push Ups x5
—————————
Repeat for 2 sets:
10 repetitions for each drill:
Jacks
Climbers
Knees Up
Bicycle
Ski Walk
Jump Squats
Rest 60 seconds
—-
—————————
Leg Lifts x20
Crunches x20
Cross Knee Crunch x20
Side Crunches x20
¼ Crunch x15
Knee Rock Back x15
-Rest 60 seconds –
—-
Plank 90 seconds
Bird Dog x2 sets for 20 second hold each side
Hip Bridges x5 for 10 second hold:situp:
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