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June 4-Week Workout Challenge


How to Follow this 4-Week Workout Plan - Superset all of the strength workouts. What's a superset? A superset is when you do two exercises back-to-back taking little to no rest in between moves. For example do 10 squats immediately followed by 10 push-ups - that's one suerpset.

This workout also features compound exercises - exercises that work multiple groups of muscle at the same time (think deadlifts). Compound exercises are effective because they require more energy to perform = burning more calories and fat during your workout.

The 4-Week Workout Plan
Be sure to warm up and cool down each workout. Jumping jacks are a great dynamic warm-up. And some light walking and stretching is a great cool down.

You may need to use different weights depending on the exercise, but pick a weight that's challenging to complete 10-12 reps (if you can do 15 reps without stopping, the weight is probably too light). Only rest 45-60 seconds between each superset.

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Monday: Strength Training

Superset 1: 4 sets

  • Exercise 1: Squats - 12 reps
  • Exercise 2: Lat pulldown - 12 reps

Superset 2: 4 sets

  • Exercise 1: Bench Step-up - 10 reps each leg (option: hold a 5 or 10lb dumbbell in each hand)
  • Exercise 2: Single-arm row - 12 reps each arm

Superset 3: 4 sets

  • Exercise 1: Single-leg glute bridge - 10 reps each leg
  • Exercise 2: Bicep curl - 10 reps
  • Core: Elbow plank - 15-second hold

Tuesday: Cardio

20-30 min of any cardio exercise (running, swim, stairmaster, spin, row)...just challenge yourself as much as you can.

Core: 2 rounds of...

  • Left side plank: 20 seconds
  • Crunch twist: 20 seconds
  • Right side plank: 20 seconds

Wednesday: Strength Training

Superset 1: 4 sets

  • Exercise 1: Deadlift: 12 reps
  • Exercise 2: Dumbbell bench press: 10 reps

Superset 2: 4 sets

  • Exercise 1: Back extension: 12 reps
  • Exercise 2: Shoulder press: 10 reps

Superset 3: 3 sets

  • Exercise 1: Dumbbell walking lunge: 10 reps each leg (20 total)
  • Exercise 2: Push-up: 10 reps

Thursday: Cardio

20-30 min of any cardio exercise (running, swim, stairmaster, spin, row)...just challenge yourself as much as you can.

Friday: Strength+Cardio

Superset 1: 3 sets

  • Exercise 1: Squat to overhead press - 10 reps
  • Exercise 2: Jump rope - 30 seconds

Superset 2: 4 sets

  • Exercise 1: Weighted glute bridge or a barbell hip thrust - 12 reps
  • Exercise 2: Dumbbell bench press - 12 reps

Superset 3: 3 sets

  • Exercise 1: Plank with row - 10 reps on each arm
  • Exercise 2: Seated knee tuck - 15 reps

Saturday: Active Recovery

Take a low intensity yoga class or deep stretch

Sunday - Rest

Remaining Weeks - Repeat this plan for weeks 2, 3, and 4. If you want to make it more challenging, increase the weight and/or decrease your rest between supersets!

Congratulations on completing the four-week program! Be sure to post your results #pushpointeworkoutchallenge


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If you have question, need support, coaching, or personal training please feel free to contact us at [email protected]. We'd love to hear from you!


Photo credit: Woman photo created by freepik - www.freepik.com

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