4 Week Challenge
This is a 4 week programme, designed to sculpt, tone and build your muscular endurance and cardiovascular health.
3 short workouts a week. 2 workouts split the upper and lower body strength and conditioning, and 1 focuses on developmental stretching and relaxation!
Remember to repeat workouts A & B once each, in the same week. If it is your second time around add more weight/bands to increase the intensity! You can also do C as many times as you like! Watch the intro to find out more.
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Intro to January Challenge
A split strength routine training upper and lower body to be repeated in the same week. Combined with a flexibility focus class to lengthen and increase range of motion. Short workouts that can be squeezed into any day!
Remember to repeat workouts A & B once each, in the same week. If it is your... -
4 Week Challenge Week 1 Workout A Lower Body and Cardio
Sweaty and Intense! (32mins)
This workout will focus on challenging your cardio, power, speed and lower body toning!
Equipment: Mat | Loop Resistance Band -
4 Week Challenge Week 1 Workout B Upper Body and Core
Intense and Strong (29mins)
This workout will tone your upper body, whilst also challenging the core and abdominals.
Equipment: Mat | Light Weights (1-2kg) -
4 Week Challenge Week 1 Workout C Flexibility
Relaxing, Stretching, Recovery. (22mins)
This workout will improve your flexibility, with a particular focus on some hip opening, and twists. Get ready to to release!
Equipment: Mat | Yoga Block or Large Cushion -
4 Week Challenge Week 2 Workout A Lower Body and Cardio
Energetic Deep Burn (37mins)
Isolation of the lower body, with cardio/power bursts throughout!
Equipment: Mat | Chair -
4 Week Challenge Week Two Workout B Arms and Abs (33mins)
This is an isolation of your upper body and abdominals!
Light Weights -
4 Week Challenge Week 2 Workout C Stretch
Developmental Stretching (24mins)
This workout develops hamstring flexibility, with a splits goal focus!
Equipment: Mat | 2 Yoga Blocks or Large Books -
4 Week Challenge Week 3 Workout A Glutes, Thighs & Core (40mins)
Intense and Strong! (40mins)
A lower body and core focus class.
Equipment: Loop Band & Mat -
4 Week Challenge Week 3 Workout B Abdominals and Arms
Sweaty and Intense (31mins)
Starting with abdominal isolation, developing technique. Arms are incorporated throughout with cardio bursts!
Equipment: Mat | Light Weights (1-2kg) -
4 Week Challenge Week 3 Workout C Stretch
Flexibility, Mobilise and Restore (28mins)
A focus on shoulder mobilisations and progression to bridge or wheel pose. Relaxing and releasing to finish.
Equipment: Mat | Chair | Bolster (2pillows) -
4 Week Challenge Week 4 Workout A Cardio and Core
Sweaty and Strong (38mins)
Cardio and core focus, a challenging class!
Equipment: Mat -
4 Week Challenge Week 4 Workout B Glutes, Thighs and Arms
Intense and Burn (39mins)
Glutes, thighs and arms focus. Deep Isolation of these muscles!
Equipment: Mat | Light Weights| Loop Band -
4 week Challenge Week 4 Workout C Meditate
Relax and Meditate (15mins)
Get cosy and take the time to be guided through relaxation and visualisation meditation.
Equipment: Comfy place to sit or lie down.