4 WEEK LOCKDOWN CHALLENGE

4 WEEK LOCKDOWN CHALLENGE

To help you focus on your exercise during lockdown we have created a 4 week training programme to optimise gains and to ensure you come out of lockdown in the best shape possible, physically and mentally. Our 4 week programme has been designed to to be a simple to follow 5 day a week programme (2 rest days) with clear concise demo videos with a plan you can refer to in your own time. The workouts are varied to prevent boredom but with an emphasis on exercise that will encourage physiological change if adhered to. We are firm believers that if you follow the programme you will see gains and changes in your body. It is not a weight loss programme but it is a programme that over time will see you feeling stronger, fitter and happier.

The Detail
10 workouts in total - 5 to be repeated in week 1 & 2 and a new set of 5 to be repeated for weeks 3 & 4

The Programme:
Day 1 - Lower Body Strength
Day 2 - Bodyweight
Day 3 - Upper Body Strength
Day 4 - Cardio & Core
Day 5 - Metabolic Conditioning

2 Days for Rest /Recovery which can be taken together at the weekend or separated if preferred

NB: If you already have a programme in place you can dip in and out of this to vary your own training and get more involved.

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4 WEEK LOCKDOWN CHALLENGE
  • Introduction with Sophie + Brooke

    Creators of the programme, our Head Of Training duo, Sophie + Brooke give you an overview of the programme and what to expect.

  • Lower body strength (week 1+2 | Day 1)

    Lower Body Strength : These workouts focus on the large compound movements that arguably give you the best bang for your buck. Focus on fundamental movement patterns aimed to build strength in your quads, glutes and hamstrings - your powerhouse muscles. Strength sessions are either reps and sets ...

  • Bodyweight circuit (week 1+2 | Day 2)

    Bodyweight: Ultimately you can build strength with you own bodyweight so these sessions are focusing on functional movements performed in a controlled manner and utilising your bodyweight as your resistance. They are performed in a circuit style format with minimal rest periods to support the str...

  • Upper Body Strength (week 1+2 | Day 3)

    Upper Body Strength: Workouts designed to strengthen your upper body; arms, back and shoulders in order to create balance in the body and make you better able to perform daily tasks with ease and reducing the likelihood of injury.

    THE WORKOUT:

    Renegade row to press up x 10-15 reps
    REST x30s
    Ar...

  • Core + Cardio (week 1+2 | Day 4)

    Cardio & Core: Circuit style format designed to get your heart rate up , essential for cardiovascular health and to get those endorphins ( feel good hormones) pumping. Core exercises intertwined to ensure your strong from within and less prone to injury.

    THE WORKOUT:

    Pop squat x 30s
    REST x15s
    ...

  • Met Conditioning ( week 1+2 | day 5 )

    Metabolic Conditioning : These workouts are designed to optimise calorie burn during and after the workout. They are intended to be undertaken in circuit format and performed at maximum effort using a number of muscle groups in each exercise.

    THE WORKOUT:

    Weighted step ups x 60s
    REST x20s
    Alte...

  • Lower Body Strength (week 3+4 | Day 1)

    Lower Body Strength : These workouts focus on the large compound movements that arguably give you the best bang for your buck. Focus on fundamental movement patterns aimed to build strength in your quads, glutes and hamstrings - your powerhouse muscles. Strength sessions are either reps and sets ...

  • Bodyweight Circuit (week 3+4 | Day 2)

    Bodyweight: Ultimately you can build strength with you own bodyweight so these sessions are focusing on functional movements performed in a controlled manner and utilising your bodyweight as your resistance. They are performed in a circuit style format with minimal rest periods to support the str...

  • Upper Body Strength (week 3+4 | Day 3)

    Upper Body Strength: Workouts designed to strengthen your upper body; arms, back and shoulders in order to create balance in the body and make you better able to perform daily tasks with ease and reducing the likelihood of injury.

    THE WORKOUT:

    Chest press with resistance band x 10-15 reps
    REST...

  • Core + Cardio (week 3+4 | Day 4)

    Cardio & Core: Circuit style format designed to get your heart rate up , essential for cardiovascular health and to get those endorphins ( feel good hormones) pumping. Core exercises intertwined to ensure your strong from within and less prone to injury.

    THE WORKOUT:

    Round 1:
    Skips x 100 reps
    ...

  • Met Conditioning (week 3+4 | Day 5)

    Metabolic Conditioning : These workouts are designed to optimise calorie burn during and after the workout. They are intended to be undertaken in circuit format and performed at maximum effort using a number of muscle groups in each exercise.

    THE WORKOUT:

    Burpee to press x 40s
    REST x20s
    Kneeli...