Nevermind being the next Kayla Itsines or the cover model on Men’s Health; give this workout plan a go and get your fitness goals back on track!
A third of the year is already done and dusted, and 2020 is turning out to be quite the year so far. Amidst adapting to changes and reorganising ourselves, some of us might have forgotten the new year resolutions we had made for 2020. That’s completely understandable, and if your resolution had been to lead a healthier lifestyle and exercise regularly, don’t fret! It’s never too late to start working towards your fitness goals, and our four-week workout plan is the perfect place to begin.
In collaboration with Fitness Core’s JQ Chew, this four-week workout plan covers a range of exercises that will help you build and tone different parts of your body while ensuring you have sufficient rest in between.
If exercise was never quite your thing, don’t worry, because we’ve made sure that the workouts start simple and gradually increase in difficulty. At the end of the four weeks, you’ll not only feel fitter, but also find that exercising regularly comes more naturally than before. So, don’t wait any longer to achieve those fitness goals, and get started on this workout plan with your family and friends in the comfort of your own home!
Before beginning your workout, remember to dress in comfortable clothing that do not inhibit movement, and to warm up and stretch.
Exercises
We’ve introduced to you some exercises in our first workout article, where you can read more about push-ups, mountain climbers, oblique crunches, planking, lunges and squats.
Here, we’ve included some additional exercises that you can try. If some of these exercises are new to you, check out the tips below to help you avoid straining yourself and causing injury.
Jumping jacks
Begin by standing with your feet together, hands by your sides.
1 rep consists of 4 counts:
1 – Jump and move your arms and legs simultaneously; your arms stretched out to the side, and your feet shoulder-width apart.
2 – Jump and return to your starting position.
3 – Jump and raise your arms, clapping your hands above your head, feet shoulder-width apart.
4 – Jump and return to the starting position.
Leg raises
Lie on your back. Place your hands beneath your buttocks to support your lower back.
Raise your legs perpendicular above the floor.
While keeping your legs straight, lower them slowly towards the ground. Let your legs hover over the floor instead of dropping it down completely.
Raise your legs back up to the starting position, and repeat the exercise.
High plank
Lie on your belly, and place your hands beneath your shoulders.
Tuck your toes, and push yourself up into a high plank position.
Ensure that your shoulders are directly above your hands.
Engage your core muscles, and ensure your belly does not dip towards the floor.
High knees
Stand straight with legs shoulder-width apart.
Lift your right knee up so that your legs form a 90-degree angle, before switching quickly to your left knee to complete 1 rep.
Russian twists
Sit with your knees bent. Ensure your weight is rested on your sit bones and lean back slightly. You should not feel any pressure on your tailbone.
Keep your knees bent and lift your feet off the ground.
With your hands clasped in front of you, begin twisting your upper body from side to side.
1 rep consists of one twist to the left and right.
Burpees
Stand with feet shoulder-width apart.
1 full burpee rep consists of the following steps:
1 – Squat and place your hands on the floor in front of you.
2 – Kick your both legs back, so that you are now in a high plank position.
3 – Bring your legs back in so that you are squatting again.
4 – Jump up with your arms raised towards the ceiling.
To challenge yourself, perform an additional push-up after step 2.
Four-week Workout Plan
Week 1
| Monday | 10 jumping jacks 8 push-ups 10 leg raises | 1 set |
| Tuesday | 20 mountain climbers 12 squats 30-second planking | 1 set |
| Wednesday | REST | |
| Thursday | 10 lunges 10 oblique crunches 30-second high plank | 1 set |
| Friday | 10 high knees 10 Russian twists 8 burpees | 1 set |
| Saturday | REST | |
| Sunday | REST |
Week 2
| Monday | 10 jumping jacks 8 push-ups 10 leg raises | 2 sets |
| Tuesday | 20 mountain climbers 12 squats 30-second planking | 2 sets |
| Wednesday | REST | |
| Thursday | 10 lunges 10 oblique crunches 30-second high plank | 2 sets |
| Friday | 10 high knees 10 Russian twists 8 burpees | 2 sets |
| Saturday | REST | |
| Sunday | REST |
Week 3
| Monday | 12 jumping jacks 10 push-ups 12 leg raises | 2 sets |
| Tuesday | 20 mountain climbers 15 squats 45-second planking | 2 sets |
| Wednesday | REST | |
| Thursday | 12 lunges 12 oblique crunches 45-second high plank | 2 sets |
| Friday | 12 high knees 12 Russian twists 10 burpees | 2 sets |
| Saturday | REST | |
| Sunday | REST |
Week 4
| Monday | 12 jumping jacks 10 push-ups 12 leg raises | 3 sets |
| Tuesday | 20 mountain climbers 15 squats 45-second planking | 3 sets |
| Wednesday | REST | |
| Thursday | 12 lunges 12 oblique crunches 45-second high plank | 3 sets |
| Friday | 12 high knees 12 Russian twists 10 burpees | 3 sets |
| Saturday | REST | |
| Sunday | REST |
Great job completing the four-week workout! Keep up the good work by repeating the workout outlined in Week 4, or continue challenging yourself by increasing the number of exercise reps, or workout sets. Let’s all stay healthy and safe as we see through the second circuit breaker round!
For more ideas on how to keep busy during the circuit breaker period, check out our other articles here.
