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Home Workout 4 Week Training

Home Workout 4 Week Training

With all of the latest marketed fitness gadgets, programs and miracle pills in full swing it’s easy to get a bit flustered when it comes to your own plans to get in shape or get into better shape. The six-pack this and the ultimate toner that all promise to get you results in as little time as possible without any regard to true, honest reasoning. The athletes and military of the Ancient Greeks possessed some of the most athletic, muscular and functional bodies in recorded history without the “help” of these quick fixes. Sure, they also didn’t have the endless supply of processed food and Xbox, but they did display some of the most impressive bodies capable of incredible athletic feats of strength, stamina and endurance. What was their secret? How did they build these mythic bodies on comparatively little food, no supplements and not to mention the absence of a single weight room? Relying on your own body weight for training purposes isn’t anything new; it has just unfairly been relegated to middle school gym classes and for those who want to get “toned.” Bodyweight training, when an effective plan is followed, can produce serious results in both muscularity and fat loss. It can build muscle, strip fat and transform you into a functional machine. Don’t think so? Think bodyweight training is too easy, light and subsequently ineffective? Give the program below a try during a trip, a break from the gym or simply to shake things up a bit and try a little something new.

Personalised fitness plan with video demonstrations & instructions to perform

Personalised meal plan & recipes

Regular progress check-ins

Regular updates in plans based on your progress

24/7 chat support

Free
for first  week
Dumbbell Only Workout (12 weeks)

Dumbbell Only Workout (12 weeks)

The following workout is for those who only have access to a set of dumbbells. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine. This workout can be performed as a full workout routine for up to 12 weeks. After 12 weeks you may want to consider altering the volume, weight you use (i.e. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use. The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts. An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three. The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake. Rest periods for this workout program should be limited to 30-60 seconds.

Personalised fitness plan with video demonstrations & instructions to perform

Personalised meal plan & recipes

Regular progress check-ins

Regular updates in plans based on your progress

24/7 chat support

Free
for first  week
12 Week Fat Destroyer

12 Week Fat Destroyer

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly. Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train. The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body. Over the next 12 weeks your goals and expectations are: Fat Loss - To lose at least 10 pounds of fat. Muscle Mass - To maintain, or even gain lean muscle mass. Conditioning - To be in amazing shape; perhaps the best shape in years. The 12 Week Diet Plan Each week will consist of 3 different types of eating days. High Carb Days - 1 day per week Moderate Carb Days - 3 days per week Low Carb Days - 3 days per week You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal. It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended: Men 40+ - Reduce daily calories by 300. Men 20-25 - Increase daily calories by 300. Women 40+ - Reduce daily calories by 200. Women 20-25 - Increase daily calories by 200.

Personalised fitness plan with video demonstrations & instructions to perform

Personalised meal plan & recipes

Regular progress check-ins

Regular updates in plans based on your progress

24/7 chat support

Free
for first  week