Foundations: A Beginners 4 week workout program

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This topic contains 16 replies, has 3 voices, and was last updated by  Boone 5 months, 1 week ago.

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    Boone
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    44 pts

    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.

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    Boone
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    44 pts

    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 minute

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    Boone
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    • Posts: 406
    44 pts

    Week 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 minute

    Score: 1 | Vote up

    Boone
    Moderator
    • Posts: 406
    44 pts

    Week 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 minute

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Week 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 side

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    Boone
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    • Posts: 406
    44 pts

    Week 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 side

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Week 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 side

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    RunningDownA_Dream
    Contributor
    • Posts: 16
    1 pt

    :ThumbUpLeft:

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Week3 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
    —————————

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    Boone
    Moderator
    • Posts: 406
    44 pts

    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 side

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Week 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 hold

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    Boone
    Moderator
    • Posts: 406
    44 pts

    Week4 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 side

    Score: 0 | Vote up

    Boone
    Moderator
    • Posts: 406
    44 pts

    Week 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 hold

    Score: 0 | Vote up

    Boone
    Moderator
    • Posts: 406
    44 pts

    Week 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

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    bigbabyhulk
    Contributor
    • Posts: 39
    3 pts

    :situp:

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