4 WEEKS TO A STRONGER YOU - WEEK 1

Written By Evelyn Joyce

Welcome to Week 1 on of our ‘4 Weeks to a Stronger You’ programme. We are so excited to be further supporting you on your strength journey. Complete the two programmed strength workouts, choose two cardio classes or up your step count, and enjoy some active recovery. Undertake at a time that is convenient for you.

Week 1 Overview

Check out the timetable for week 1 below. On the on-demand library you will find a selection of cardio classes and a recovery flow suggestions for Day 2, 4 and 5. Instead of a cardio class there is also the option to set yourself a step goal, make this challenge personal to you. If you have not previously tracked your steps, aim for at least 7,000 - 10,000. If you do not have the means to track aim to go on a 40 minute brisk walk.

  • Day 1: Full Body Strength A

  • Day 2: Cardio Class/Steps

  • Day 3: Full-Body Strength B

  • Day 4: Cardio Class/Steps

  • Day 5: Active Rest Day

Full details of the 2 strength workouts (A+B) are provided below, alongside workout overview videos with movement demos. We advise watching these videos before undertaking the workouts to ensure you move with correct form.

Full Body Strength A

Watch the short overview video for this workout for movement demos, hints and tips and complete in your own time.

Warm-up:

  • 5 minutes of cardio of your choice, like walking, jogging, rowing, biking, elliptical, or jumping rope

  • 3 rounds of:

    • 10 x squats

    • 10 x TYW

    • 5 x inch worms

Workout:

  • Super Set 1 (2 sets):

    • Goblet Squats (10-12 reps)

    • Single Arm Bent Over Row (10-12 reps on each side)

  • Super Set 2 (2 sets):

    • Step-up (6-8 reps on each side)

    • Single arm shoulder press (6-8 reps on each side)

  • Tri-set 1 (3 sets):

    • Plank Pull Through (10-12 reps)

    • Marching glute bridge (8-10 reps)

    • Farmers carry (30 seconds)

Full Body Strength B

Watch the short overview video for this workout for movement demos, hints and tips and complete in your own time.

Warm-up

  • 5 minutes of cardio of your choice, like walking, jogging, rowing, biking, elliptical, or jumping rope

  • 3 rounds of:

    • T-spine rotation

    • Deadbug

    • Good Morning

Workout:

  • Super Set 1 (2 sets):

    • Deadlift (10-12 reps)

    • Chest Press (10-12 reps)

  • Super Set 2 (2 sets):

    • Split Squat (6-8 reps on each side)

    • Bent Over Reverse Fly (10-12 reps)

  • Tri-set 1 (3 sets):

    • Side Plank (hold for 20 seconds each side)

    • Halo (6-8 reps)

    • Ground to Overhead (10-12 reps)

Evelyn Joyce http://www.balanceandglo.com
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