One Million Steps

Aug 24, 2020

12 min read

Four Week Workout Plan

Week 4: Monday Wednesday Friday

It’s time to bring together all you have learned and finish the foundation blocks to your fitter life.

The Basics

  • Week 4 Full Playlists: Monday, Wednesday, Friday
  • Each week consists of routines for Monday Wednesday and Friday
  • Each day is divided into 3 circuits of 4 exercises each.
  • Each exercise is for 30 seconds
  • In between each exercise, rest or jog on the spot for 30 seconds
  • There is a 30-second timer between each exercise.
  • Rest for at least 1 Minute after finishing the first circuit (or more if you are new to this)
  • Then if you can, repeat the circuit once or twice more before moving on to the next circuit.
  • NOTE: START SMALL AND START EASY.
    Do not repeat circuits if you don’t want to.
    Just do Circuit 1, then rest for at least a minute and move on to Circuit 2 and Circuit 3.
  • Just stop where ever you feel you have done your best. Come back to it if you can or move on to the next scheduled day.

The Rules

There are some positive rules for this. Take them with you from today. Let them become your guidance and remember them every time you begin, you succeed or on a difficult day.

The rules are the encouragement and positivity we have covered in our previous articles and we hope that they will play an important part, not just as you do your workout plans, but through all your moments as you reach your goals.

  • Everything you need is ALREADY IN YOU, and importantly, in your home.
  • Every day is a New Year’s Day if you want to start something good
  • Just Start
  • If it’s that important to you, schedule it!
  • Use your Habit Chart
  • Remember The Power Of The (GREEN) Tick
  • Don’t worry if you cannot complete any of the routines.
    You tried so YOU ARE ALREADY A WINNER!
  • There are NO “GUNG HO!” or “NO PAIN/NO GAIN!” or “SWEAT IS ONLY MY FAT CRYING!” attitudes … They can make you feel like a failure.
  • If you don’t like a routine or cannot do it. That’s fine, swap it for something else, just skip it altogether or if you can, jog on the spot.
  • If it feels uncomfortable or there is ANY worrying ache, Just stop.
  • There is always tomorrow. BUT make sure you come back to it again and again.
  • Grease Your Groove
  • Bring your awareness to every exercise. Awareness. Awareness. Awareness.
  • BRING PATIENCE AND KINDNESS to it. Come with a child’s mind, full of curiosity for every movement you make. It will help you build a greater understanding of what you need to have a perfect form.
  • You know you want to achieve. You know that it will take time. BUT you know that if you stick with it you can succeed.
  • So your first goal is to stick with it. Everything above will come together slowly (and you’ll actually be surprised how quickly that can be!)
  • At the end of each session, do not forget to THANK YOURSELF for taking the time to bring something great into your life.

Give your body, and importantly your brain, the chance to slowly build up the strength, dexterity, pattern recognition and knowledge they need.

  • You’ll Grease Your Groove.
  • You’ll build endurance.
  • You’ll bring mindful awareness to each activity that you do.
  • You’ll build patience with yourself.
  • And you’ll just keep getting fitter.

But before we proceed …

THE SAFETY AND HEALTH WARNING

Before we proceed, we want you to understand that these articles and the content we provide are based on simple daily increments and it is EXTREMELY important not just for understanding what success is but also how not to injure yourself. (i.e. it’s not success)

As a Million Step Participant, you have already agreed to our health and guidelines on safety. BUT we ask that you read them again HERE.

For anyone else reading this, again, we ask that you use common sense, do only what you can and also read our guidelines HERE.

ONE MILLION STEPS WORKOUT FROM HOME ROUTINE WEEK 4

Week 4 Monday

Week 4: Monday Full Routine Here

CIRCUIT 1

Jumping Lunges

Starting from a lunge position with your right foot behind you and both knees bent at 90 degrees explosively jump up

Switch your legs midair so that you land back into a lunge but now with your left foot behind you continue jumping back and forth like this passing as low as possible

Single-Leg Glute Bridge

Lay on your back and bend your knees to a 90-degree angle and keep your feet hip-width apart

Extend one leg straight out and then press the other foot into the floor as you drive your hips up using your glute muscles until your knees and shoulders form a straight line

Squeeze your glutes at the top before lowering back down again now repeat this for the desired amount of reps before switching and repeating this on your other side

Squats

Stand with your feet slightly wider than your hips

Keep your chest up and your spine in a neutral position

Tighten your core as you sit back like you’re trying to sit down on a chair

Try and lower yourself until your thighs are parallel with the floor

Also, make sure that your knees stay aligned with your toes and don’t cave in now push your feet into the floor to come back to your starting position

Side Lunge

Hip-width apart then take a big step out to the side with your right leg keeping your left foot planted on the ground

You don’t want to bend your right knee lowering your body while keeping your left leg straight once your thigh is nearly parallel to the floor push back up with the right leg and then step back to the starting position and repeat on your left side

CIRCUIT 2

Superman

Lie face down on a mat with your arms extended in front of you and keep your arms and legs straight throughout the exercise.

Now raise your arms and legs up off the floor holding it there for two seconds then return to starting position.

Mountain Climbers

Starting in a high plank position with your hands about shoulder-width apart

Keep your back flat and your abs engaged.

Pull your right knee into your chest as far as you can then switch, pushing that knee out, and bring the other knee in.

Run your knees in and out as fast as you can

Crab Toe Touch

Sit on the floor with your feet in front of you and your hands behind you lift your hips up until your body’s parallel with the floor focus on engaging your core

Then bring your right hand up while at the same time lifting your left leg up and touch your toes slowly return to the elevated position and then repeat this on your other side keep alternating back and forth

Commando Plank

Start in a high plank position come down on your right forearm and then your left so you’re now in a regular plank

From there you’re gonna push yourself back up on your right side so your arm is straight and then follow with your left arm so you’re now back on both hands

Keep your core engaged and maintain a flat back during the entire exercise

CIRCUIT 3

Bicycle Crunches

Lie on your back with your legs stretched out in front of you

Place your hands lightly behind your head with your elbows open

Lift your chest up slightly as you bend one knee and bring it towards your chest

As you twist your torso meeting your knee with the opposite shoulder straighten your starting leg out as you twist towards the other side bringing your other leg in and repeating this to the other side

Bird Dog

Get on your hands and knees with your knees about hip-width apart and your hands firmly placed on the ground shoulder-width apart

Brace your core as you point one arm out in front and extend the opposite leg behind you

Keep your hips squared to the ground and your abs engaged throughout the entire exercise and work to minimize any extra movement in your hips during the weight shift

Plank

Get into the push-up position but instead of on your hands put your forearms on the ground

Engage your core your glutes and your legs keeping a neutral neck and spine and hold this strong position during the length of the exercise

Scissor Kicks

Lay on your back with your hands by your sides lift your legs up slightly off the ground and alternate crossing one foot over the other

Keep your core engaged by pulling your belly in towards the spine and keep your leg straight avoid arching your back by pressing your lower back into the floor

Week 4 Wednesday

Week 4: WEDNESDAY Full Routine HERE

CIRCUIT 1

Lunges

Stand with your feet hip-width apart and then step backwards with your right leg and lower yourself until your knees are at a 90-degree angle

Keep the weight on the front leg and push through your heel to get back up to the starting position

Now repeat this on the other side

Single-Leg Glute Bridge

Lay on your back and bend your knees to a 90-degree angle and keep your feet hip-width apart

Extend one leg straight out and then press the other foot into the floor as you drive your hips up using your glute muscles until your knees and shoulders form a straight line

Squeeze your glutes at the top before lowering back down again now repeat this for the desired amount of reps before switching and repeating this on your other side

In and Out Jump

Stand with your feet together then bend your knees and jump up separating your feet in midair

Land with your feet wider than shoulder-width apart lowering into a squat

Now jump up out of the squat and land back in the starting position and

Repeat this for the desired amount of reps

Jumping Lunges

Starting from a lunge position with your right foot behind you and both knees bent at 90 degrees explosively jump up

Switch your legs midair so that you land back into a lunge but now with your left foot behind you continue jumping back and forth like this passing as low as possible

CIRCUIT 2

Bodyweight Tricep Dips

Start seated with your knees bent and your feet on the floor place your hands behind you with your fingers facing your hips bend your elbows straight back and use your triceps to press back up

When you’re ready to advance try lifting your hips off the ground and doing the same thing while your hips stay lifted

Mountain Climbers

Starting in a high plank position with your hands about shoulder-width apart

Keep your back flat and your abs engaged.

Pull your right knee into your chest as far as you can then switch, pushing that knee out, and bring the other knee in.

Run your knees in and out as fast as you can

Crab Toe Touch

Sit on the floor with your feet in front of you and your hands behind you lift your hips up until your body’s parallel with the floor focus on engaging your core

Then bring your right hand up while at the same time lifting your left leg up and touch your toes slowly return to the elevated position and then repeat this on your other side keep alternating back and forth

Froggers

Start in a high plank position then jump your feet towards your hands and land on the outside of them as close to your hands as you can ending up in a kind of frog looking position

Then jump your feet away from her hands returning through the high plank that we started in

CIRCUIT 3

Russian Twists

Sit with bent knees and your feet pressing firmly into the floor

Lean back slightly while keeping your spine straight and your core engaged

Then start twisting your upper body to the left immediately followed by twisting over to your right side and keep repeating this for the length of the exercise.

To make this more challenging you can hold on to a weight as you’re twisting

Bicycle Crunches

Lie on your back with your legs stretched out in front of you

Place your hands lightly behind your head with your elbows open

Lift your chest up slightly as you bend one knee and bring it towards your chest

As you twist your torso meeting your knee with the opposite shoulder straighten your starting leg out as you twist towards the other side bringing your other leg in and repeating this to the other side

Side Plank

Start on your side with your feet together and your right hand placed directly under your shoulder

Keep your core tight and your hips raised creating a straight line from your head to your toes.

Now hold the position without letting your hips drop for the desired amount of time before switching and repeating on your left side.

V Sit w Extension

Sit on a mat with your legs bent then lift your legs off the ground while leaning back creating a v-shape with your body.

You can place your hands behind you to lightly support yourself if balancing in this position is too advanced make sure you’re keeping a straight back and chest lifted

Extend one leg at a time while focusing on keeping your core engaged

Week 4 Friday

Week 4: FRIDAY Full Routine HERE

CIRCUIT 1

Side Plank

Start on your side with your feet together and your right hand placed directly under your shoulder

Keep your core tight and your hips raised creating a straight line from your head to your toes.

Now hold the position without letting your hips drop for the desired amount of time before switching and repeating on your left side.

Jumping Lunges

Starting from a lunge position with your right foot behind you and both knees bent at 90 degrees explosively jump up

Switch your legs midair so that you land back into a lunge but now with your left foot behind you continue jumping back and forth like this passing as low as possible

Squats

Stand with your feet slightly wider than your hips

Keep your chest up and your spine in a neutral position

Tighten your core as you sit back like you’re trying to sit down on a chair

Try and lower yourself until your thighs are parallel with the floor

Also, make sure that your knees stay aligned with your toes and don’t cave in now push your feet into the floor to come back to your starting position

Curtsy Lunge

Stand with your feet hip-width apart cross the right foot behind the left as you lunge back bending both knees 90 degrees keeping the left knee directly above the left ankle

Then push back up with your left heel and return to your starting position and then repeat this on your other side

CIRCUIT 2

Kneeling Push-Ups

Get on your knees and place your hands on the floor in line with your shoulders hands slightly wider than shoulder-width apart

Contract your core and keep your legs engaged to form a straight line from your knees to your shoulders

Keep your elbows close to your body as you bend them to lower yourself down until your chest nearly touches the floor

Then push yourself back up to the starting position

Mountain Climbers

Starting in a high plank position with your hands about shoulder-width apart

Keep your back flat and your abs engaged.

Pull your right knee into your chest as far as you can then switch, push that knee out, and bring the other knee in.

Run your knees in and out as fast as you can

Superman

Lie face down on a mat with your arms extended in front of you and keep your arms and legs straight throughout the exercise.

Now raise your arms and legs up off the floor holding it there for two seconds then return to starting position.

Crab Toe Touch

Sit on the floor with your feet in front of you and your hands behind you lift your hips up until your body’s parallel with the floor focus on engaging your core

Then bring your right hand up while at the same time lifting your left leg up and touch your toes slowly return to the elevated position and then repeat this on your other side keep alternating back and forth

CIRCUIT 3

Plank

Get into the push-up position but instead of on your hands put your forearms on the ground

Engage your core your glutes and your legs keeping a neutral neck and spine and hold this strong position during the length of the exercise

Scissor Kicks

Lay on your back with your hands by your sides lift your legs up slightly off the ground and alternate crossing one foot over the other

Keep your core engaged by pulling your belly in towards the spine and keep your leg straight avoid arching your back by pressing your lower back into the floor

Straight Leg Toe Touches

Lay on your back and lift your legs straight up then reach up towards your toes

Lifting your upper back off the floor feeling your core contracting before lowering back down again repeat this for the desired amount of reps

Bird Dog

Get on your hands and knees with your knees about hip-width apart and your hands firmly placed on the ground shoulder-width apart

Brace your core as you point one arm out in front and extend the opposite leg behind you

Keep your hips squared to the ground and your abs engaged throughout the entire exercise and work to minimize any extra movement in your hips during the weight shift

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