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4-week-workout.md

4 WEEK WORKOUT PLAN

Day 1: STRENGTH SET Day 2: FUN ACTIVITY Day 3: INTERVAL CARDIO (RPE) Day 4: FUNC STRENGTH Day 5: SLOW CARDIO Day 6: STRENGTH SET Day 7: REST
Week 1 timings 1 set, 30 sec 60 min 25 min, RPE 7 1 set 45 min Repeat Day 1 REST
Week 2 timings 2 set, 30 sec 60 min 25 min, RPE 8 2 set 50 min Repeat Day 1 REST
Week 3 timings 3 set, 30 sec 60 min 25 min, RPE 9 3 set 55 min Repeat Day 1 REST
Week 4 timings to failure! 60 min 25 min, RPE 10 4 set 60 min Repeat Day 1 REST

Day 1: STRENGTH SET (See “Exercises” below)

Goal: Build overall strength and master your foundational movement patterns. How to: Perform these exercises 30 seconds each, X sets for whichever week you are on:

  1. Single-leg squat (each side)
  2. Bent over row (with weight) (each side)
  3. Single-leg glute bridge (each side)
  4. T-Pushups (alternating sides)
  5. Standing lunges (each side)
  6. Plank (straight arm or forearm)
  7. Side planks (each side)

Day 2: FUN ACTIVITY

Goal: To do something out-of-the box and fun How to: Do anything you enjoy that still gets you moving and breathing!

  • Biking
  • Walkings
  • Beat Saber
  • Zumba
  • Yoga

Day 3: INTERVAL CARDIO (RPE)

Goal: Challenge your anaerobic cardiovascular capacity. How to: After a 5-minute warmup, perform a simple 1 minute on (RPE 7–10), 1 minute off (RPE 3–4) cardio interval for 25 minutes. The mode of cardio is your choice. Running, stair-climbing, rowing and stationary biking are great options.

  • Stairs
  • Running
  • Stationary bike
  • Rowing
  • Jumping Jack variations

Day 4: FUNCTIONAL STRENGTH

Goal: Focus on mobility, stability, balance, posture, alignment and core strength How To: Do 1 minute of each exercise, and use the transition to the next exercise as the rest break (so, keep going).

  1. Pec stretch (facing wall)
  2. Hip-flexor stretch (kneeling lunge)
  3. Wall slides (back against wall, cactus shoulders)
  4. Bear crawl
  5. Single-leg hip hinge (each side)
  6. Y/T/W/Ls
  7. McGill curl up
  8. Bird dog (each side)

Day 5: SLOW-DURATION CARDIO

Goal: Build your aerobic cardiorespiratory system. How to: Enjoy your favorite cardiovascular activity at a level in which you could talk to your friends while completing it, however, if you pick it up just a notch, speaking without deep breaths would be challenging (RPE 4–6).

  • Walking
  • Biking
  • Beat Saber
  • Skipping

Day 6: STRENGTH SET!

Repeat Day 1

Day 7: REST

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