4 Week Online Blitz
Intro to Week 1
Workout 1 | Week 1
Workout 1 | Week 1
In this circuit you will do each exercise for 30 seconds followed by a 15 second rest and this will be repeated 6 times using the three exercises shown below:
30/15*6
- Squat
- Run on spot
- Lunge
Complete the 3 exercises, 2 times in a row as 1 circuit.
Do the circuit 1 to 3 times in the morning or 1 to 3 times in the evening.
Rest as needed in between circuits.
You can either follow me doing the circuits or use an interval timer.
You can get one for your smart phone here:
IPHONE:
ANDROID:
And if you want to do something extra, aim to do 1 to 3, 20 to 30 second planks at lunch time.
Workout 2 | Week 1
Workout 2 | Week 1
As Many Rounds As Possible (AMRAP)
In this circuit, you will do each exercise for the given number of repetitions (reps), then repeat the set of three exercises as many times as you can in 5 minutes.
- Squat x 11
- Lunge x 9
- Side to side step or side squat x 5
Complete as many rounds as you can in 8 minutes.
Do the circuit 1 to 3 times in the morning or 1 to 3 times in the evening.
Rest as needed in between circuits.
And if you want to do something extra, aim to do 1 to 3, 20 to 30 second wall squats at lunch time.
Workout 3 | Week 1
Workout 3 | Week 1
30/15*6
In this circuit you will do each exercise for 30 seconds followed by a 15 second rest and this will be repeated 6 times using the two exercises shown below:
Do each one for 30 seconds.
- Squat
- Run on spot OR sprint bursts
Complete the 2 exercises, 3 times in a row as 1 circuit.
Do the circuit 1 to 3 times in the morning or 1 to 3 times in the evening.
Rest as needed in between circuits.
And if you want to do something extra, aim to do 1 to 3, 20 to 30 planks at lunch time.
Workout 4 | Week 1
Workout 4 | Week 1
20/10*8
In this circuit you will do each exercise for 20 seconds followed by a 10 second rest and this will be repeated 8 times using any 4 of this week’s exercises:
4 exercises, 2 times each
You can choose which 2 exercises you want to do from the ones below or just do what I do.
Squat, run on spot, sprint bursts, lunge, side to side, side squat.
Complete the 2 exercises then repeat them again, 3 more times for a total of 8.
Do the circuit 1 to 3 times in the morning or 1 to 3 times in the evening.
Rest as needed in between circuits.
And also aim to do 1 to 3 planks or wall squats for 20 to 30 seconds each.
Click on the link, or right click to download videos and any associated PDF's.
The downloading feature will work on a mac/pc and on some tablets/smart phones
Disclaimer
40 Plus Fitness Club strongly recommends that you should be 'physically able' to participate and that you should watch the workout videos in the first instance to check whether you think they will be suitable for you.
We also strongly recommend that you should consult with your doctor before beginning any exercise program and that you should also understand that when participating in any exercise or exercise program, there is the possibility of physical injury.
If you engage in our 4 Week Online Blitz, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release 40 Plus Fitness Club from any and all claims or causes of action, known or unknown, arising from your taster programme.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with your GP or other health-care professional.
The use of any information provided on this site is solely at your own risk.
Please note that individual results do vary.
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07889 362190
kieran@40plusfitness.club
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