4 WEEKS TO A STRONGER YOU - WEEK 3
Welcome to Week 3 of our ‘4 Weeks to a Stronger You’ programme.
Well done for completing week 2 of our ‘Stronger You’ plan.
This week you have the option of adding a third strength class into the timetable ‘Fully Body Strength C’. Depending on how you felt last week, there is also the option to up the intensity when completing workout A and B. Further guidance is provided below.
Hopefully you are starting to feel the benefits of strength training - feeling stronger, energised, motivated, empowered! We’re excited to kick of week 3 and supporting the journey to a stronger YOU!
Remember you have got this!
Week 3 Overview
Check out the timetable for week 3 below. We will be completing the ‘Full-Body Strength C’ workout live in our Friday morning strength class, if you would prefer to follow along, rather than complete in your own time. Details of each of the workouts are provided below, as well as options for increasing the intensity for A and B are provided below.
On the on-demand library you will find cardio and yoga class 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: Optional Cardio/Steps
Day 3: Full-Body Strength B
Day 4: Optional Cardio/Steps
Day 5: Active Rest Day
Day 6: Full-Body Strength C (follow along live on the Friday class)
Full details of the 3 strength workouts are provided below, alongside the workout overview videos with movement demos.
Full Body Strength A
Remind yourself of the exercises for the ‘Full Body Strength A’ workout by watching this short video.
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 TWY
5 x inch worms
Workout:
Depending on how you felt during and after the workouts last week, there is the option to up the intensity. For example, if last week you increased the number of sets you undertook (e.g. from 2 to 3) , this week increase the number of reps (e.g. from 10-12 to 12-14, or vice versa.
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
Remind yourself of the exercises for ‘Full Body Strength B’ in this short video.
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:
Depending on how you felt during and after the workouts last week, there is the option to up the intensity. For example, if last week you increased the number of sets you undertook (e.g. from 2 to 3) , this week increase the number of reps (e.g. from 10-12 to 12-14, or vice versa.
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)
Full Body Strength C
Check out the overview for Full Body Strength C in the short video below (includes movement demos, top tips and things to look out for). We recommend watching this short overview video before undertaking the workout.
Warm-up:
5 minutes of cardio of your choice, like walking, jogging, rowing, biking, elliptical, or jumping rope
3 rounds of:
Lateral lunges
Glute Bridge (option to add a band)
Overhead press
Workout:
Superset 1 (2 sets):
Weighted lateral lunge (6-8 reps on each side)
Shoulder press (10-12 reps)
Superset 2 (2 sets):
Single leg deadlift (8-10 reps per leg)
Upright row (10-12 reps)
Tri-set 1 (3 sets):
Lateral raise (10-12 reps)
Hammer curl (10-12 reps)
Deadbug, Bodyweight (10-12 reps per side)
