Foundations: A Beginners 4 week workout program

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Viewing 4 posts - 16 through 19 (of 19 total)
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  • Boone
    Moderator
    • Posts: 492
    58 pts

    Squats x20 Rest 10s (3 Sets)
    Forward Lunges x10 Rest 10s (3 Sets)

    Push Ups Bottoms Knees x5
    Wall Push Ups x40
    Dips x10 (Floor) Rest 10s
    Push Ups Bottoms Knees x5
    Wall Push Ups x30
    Dips x10 (Floor) Rest 10s
    Push Ups Bottoms Knees x5
    Wall Push Ups x20
    Dips x10 (Floor) Rest 10s

    BURNOUT
    Jump Squat x4
    Jacks x25
    Jump Squat x3
    Jacks x25
    Jump Squat x2
    Jacks x25
    Jump Squat x1
    Jacks x25

    CORE
    Plank 30s
    Crunches x20
    Cross Crunch x20 (Single Leg Up)

    Boone
    Moderator
    • Posts: 492
    58 pts

    Optional 3 to 5 Sets
    Jacks x20
    Squats x10
    Push Ups Bottom Start Knees x10
    1/4 Crunches x20
    Side Crunches Leg Crossed x20 each leg

    After the Sets:

    BURNOUT
    Jump Squat x4
    Jacks x15
    Jump Squat x3
    Jacks x15
    Jump Squat x2
    Jacks x15
    Jump Squat x1
    Jacks x15

    CORE
    Plank 30s
    Crunches x20
    Cross Crunch x20 (Single Leg Up)

    Ryancat
    Contributor
    • Posts: 93
    4 pts

    If I had access to these contents when I was still a newbie in working out, it would have been very helpful for me. But it’s still not too bad anyways because I have friends who are struggling with their workouts and I’m very sure that it’s going to aid them.

    DaveT
    Contributor
    • Posts: 91
    4 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

     

    I love the set of drills in this one. Even though I’m not looking at a 4 week training session, this is something that I would be interested in seeing out for my myself because I know that it can work very well for my system upgrade generally.

     

    I would see how possible it’s going to be holding the plank for 2 minutes instead of just a minute.

Viewing 4 posts - 16 through 19 (of 19 total)
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