Four Week High Intensity Workout Program

Name: Four Week High Intensity Workout Program
Rating: 4.9 (10 reviews)

Created byJeremiah Maestre

Last updated 3/2016

English

English [Auto],

What you'll learn

Obtain a vast amount of knowledge on workouts, training methods; as well as developing a healthy body and mind.

Course content

1 section • 22 lectures • 33m total length

Introduction2:42
Upon completion of this course students will see and feel an improvement in cardio and strength, on top of the visual results of depleted fat and built lean muscle.
Week #1 Day #1 Circuit #1 LEGS1:26
Engage in a leg-focused warm-up circuit, performing 50 bodyweight squats, 40 alternating back lunges, 30 jump squats, and 20 alternating jump lunges to prime your legs.
Week #1 Day #1 Circuit #2 LEGS1:25
Week #1 Day #1 Circuit #3 LEGS1:00
Week #1 Day #1 Circuit #4 LEGS1:20
Week #1 Day #2 Circuit #1 UPPER BODY2:06
Week #1 Day #2 Circuit #2 UPPER BODY1:52
Week #1 Day #2 Circuit #3 UPPER BODY1:52
Week #1 Day #2 Circuit #4 UPPER BODY1:43
Week #1 Day #3 Circuit #1 CORE/CARDIO1:00
Week #1 Day #3 Circuit #2 CORE/CARDIO1:00
In circuit two, perform weighted sit-ups overhead with straight legs, with feet on the ground for easier option, then a weighted overhead press; 10 reps per move for 10 sets.
Week #1 Day #3 Circuit #3 CORE/CARDIO1:04
Perform week one day three core cardio circuit three, featuring Russian twists with 10 reps per side and controlled tempo kick ups with legs raised, across ten sets.
Week #1 Day #3 Circuit #4 CORE/CARDIO1:11
Perform ten sets of 20-second treadmill sprints with 10-second rests at 5 percent incline, starting around 8.0 mph toward 12.0 mph for week one day three, circuit four core cardio.
Week #2 Day #1 Circuit #1 LEGS1:02
Week #2 Day #1 Circuit #2 LEGS1:31
Week #2 Day #1 Circuit #3 LEGS1:58
Week #2 Day #1 Circuit #4 LEGS1:09
Week #2 Day #2 Circuit #1 UPPER BODY1:28
Perform five sets in week two upper-body circuit one, including incline dumbbell bench press, dumbbell chest fly, and push-ups. Increase weight gradually while maintaining depth and form.
Week #2 Day #2 Circuit #2 UPPER BODY1:31
Week #2 Day #2 Circuit #3 UPPER BODY1:05
perform five sets of upper body circuit three, including flat dumbbell bench press (10 reps), push-ups (10 reps), and dumbbell chest scoops, with emphasis on squeezing the upper chest.
Week #2 Day #2 Circuit #4 UPPER BODY1:09
Week #2 Day #3 FULL BODY2:38

Requirements

Workout program will be achievable for those with little to no workout experience, but still be challenging to those who are seasoned in the fitness realm.

Description

Four weeks of high intensity interval workouts that are made to build lean muscle, burn fat, and aid yourself in pursuing a healthier lifestyle. Written workouts and tutorial videos are provided so that technique and completion of workouts are performed to the best way possible. Program is designed so that anybody in their beginning fitness stages may complete. It will provide beginning students with the right footing and develop a great foundation in their fitness journey. Program also provides a challenge for those who are well seasoned in their workout routines. There is no better feeling than overcoming a challenging workout.

Who this course is for:

This course is open to those wanting to reach their optimal fitness level as well as expand their workout and training methods.