4 WEEKS TO A STRONGER YOU - WEEK 4
Welcome to the final week of our ‘4 Weeks to a Stronger You’ programme. Let’s finish the 4 weeks strong and complete all 3 strength workouts and ramp up the cardio!
Week 4 Overview
Check out the timetable for week 4 below. Repeat workouts A and B the same as week 3, and up the intensity of workout C (choosing from the options provided in the workout C overview).
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 - provide longer cardio suggestions
Day 3: Full-Body Strength B
Day 4: Optional Cardio/Steps - provide longer cardio suggestions
Day 5: Active Rest Day
Day 6: Full-Body Strength C
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 TYW
5 x inch worms
Workout:
Complete the same number of reps/sets as week 3.
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:
Complete the same number of reps/sets as week 3.
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
Remind yourself of the exercises for ‘Full Body Strength C’ 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:
Lateral lunges
Glute Bridge (option to add a band)
Overhead press
Workout:
Up the intensity by either increasing the number of sets or the number of reps. For example complete 3 rather than 2 sets for each superset, or increase the number of reps for each exercise by 2.
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)
