4 WEEK PROGRAM
SABRINA DEJI
EXERCISE PROGRAM START:
EXCERISE TEST WEEK 1 (START) WEEK 4 (END)
PUSH UP
SQUATS
SIT UPS
BURPEES
WALL SITS
EXAMPLE WORKOUT WEEK:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
LOWER UPPER OPTIONAL ACTIVE FULL ACTIVE REST /
BODY BODY RUN (3-5KM RECOVERY – BODY RECOVERY ACTIVE
BUILD UP) STRETCH/YOGA RECOVERY
Please see below a 3 day workout week with an optional run and an advised stretch day.
If possible, including the stretching on the days you are training as a warm-up and cool down and a
full yoga/stretch sequence on the days you are not when you have the time and energy.
Please send a video of you performing the following exercises:
1. Squat
2. Deadlift (with DBs)
3. Lunge
4. Bicep Curl (DBs)
5. Overhead Press (DBs)
6. Bicycles
ABBREVIATIONS:
DB: DUMB BELLS
KB: KETTLEBELLS
REPS: REPETITION
SETS: HOW MANY TIMES YOU WILL REPEAT THE EXERCISE
AMRAP – AS MANY ROUNDS AS POSSIBLE
TABATA – 20 SECONDS OF WORK – 20 SECONDS OF REST INTERVALS
WARM UP
LOWER BODY WARM UP
Movement Time/Reps
Leg Swings (side to side and forward and backwards 30 sec each leg
Lunges (forward) x10 each leg
Walk Outs to Plank x10
Groin Openers (leg bent at 90degrees and rotate out and x5 each leg
round)
Wide to Narrow Fast Feet 30sec / 10 rest x 3
UPPER BODY WARM UP
Movement Time/Reps
Arm Rolls (backwards and forwards – circular motion) 30 sec each leg
Twist across body (hand to opposite foot) x10 each leg
Walk Outs to Plank x10
Plank to open arm twist (from knees or feet) x5 each leg
Sprints 10 sec / 5 rest x 3
COOL DOWN/STRETCH
LOWER BODY COOL DOWN
Movement Time/Reps
Childs pose and across to the left and to the right 30 secs each
Hamstring stretch: seated single leg forward fold (both legs) 30 secs each
Glute Stretch: Figure of eight 30 secs each
Groin opener:wide leg squat hold and push with elbows or 30 secs each
seated butterfly
Hamstring strech (bend leg and pull into stomach) 30 secs each
Quad stretch (bend leg and pull back to bum) 30 secs each
UPPER BODY COOL DOWN
Movement Time/Reps
Childs pose (centre, left and right) into puppy pose (hips in 30 secs each
line with bum and chest to the floor)
Back stretch (hold feet into body – curl like a ball)
Arm stretch (above head and over body) 30 secs each
Arm stretch (across body pull) 30 secs each
Chest and shoulder stretch :Roll shoulders back and hands 30 secs each
together – pull back
Hand stretch and roll 30 secs each
WEEK 1
LOWER BODY:
SUPERSET 1 REPS SETS
Squat 12 3
Deadlift 12 3
SUPERSET 2 Time Sets
Squat Jumps 30sec 3
Squat Pulses 10sec 3
SUPERSET 3 Reps Sets
Reverse Lunge 8 (each leg) 3
Calf Raises (with DB) 15 3
SUPERSET 4 Reps + Time Sets
Goblet squat 12 3
In and out squat jumps (optional 30 sec 3
no jumping)
SINGLE SET Reps Sets
Leg Curls 12 3
(stomach on the floor and statting in a position with your
legs at 90 degrees (placing a DB in your feet you are going
to lower your legs until they almost touch the floor and
then contract and bring your legs back up to the starting
position and squeeze your bum on the way up – repeat)
WEEK 1
UPPER BODY
Superset 1 Reps Sets
Push Ups 10 3
Shoulder Press 15 3 (60 seconds rest)
Superset 2 Reps Sets
Commandos / Up and down 12 3
plank
Squat and Press 12 3 (60 seconds rest)
Superset 3 Reps Sets
Tricep Dips 10 3
Bent Over Row 15 3 (60 seconds rest)
Superset 4 Reps Sets
Front Raise 10 3
Mountain Climbers 30 seconds 3 (60 seconds rest)
Circuit Reps Sets
Bicycles 20 3
Burpees 5 3
Plank 30 seconds 3 (30 seconds rest
WEEK 1
FULL BODY
Every Minute on the Minute Exercise (BODYWEIGHT) Rounds
Minute 1 Squats 15 3
Minute 2 Push Up 3
Minute 3 Butterfly Sit Up 3
Total of 9 minutes
Every Minute on the Minute Exercise (WEIGHTED) Rounds
Minute 1 Squat and Press 10 3
Minute 2 Bicep Curl 12 3
Minute 3 Zombie Sit Up 10 3
Total of 9 minutes
HIIT 40sec work: 20 sec rest
Exercise (BODYWEIGHT) Rounds
High Knees 2
Mountain Climbers 2
Lateral shuffle run for 5 - tap 2
floor and return (left to right)
Commandos 2
Leg Raises 2
Plank Shoulder Taps Total of 12 minutes
WEEK 2
LOWER BODY:
Superset 1 Reps Sets
Step Ups (chair/bench) or 8 (each leg) 3
reverse lunge
Deadlift 10 3
Superset 2 (banded) Reps Sets
Crab Walks 16 3
Bridge 12 3
Superset 3 (banded) Reps/Time Sets
Seated Abductions 30seconds 2
Squat Jumps 30seconds 2
Superset 4 Reps Sets
Shuffle run – Lateral 30seconds 3
Calf Raises *weights optional* 30seconds 3
Superset 5 Reps Sets
Curtsey Lunge 8 each leg 3
Superset 7 Reps Sets
Sumo Squat 10 3
Sumo Squat Jumps 30seconds 3
WEEK 2
UPPER BODY
Superset 1 Reps Sets
Bicep Curl 12 3
Burpees 12 3 (60 seconds rest)
Superset 2 Reps Sets
Commandos/Up down plankn 30 seconds 3
Mountain Climbers 30 seconds 3 (30-60 seconds rest)
Superset 3 Reps Sets
Seated Shoulder Press (on the 12 3
floor – core engaged)
Chest Press (laying) 12 3 (60 seconds rest)
Superset 4 Reps Sets
BO Rows 12 3
Front Raises 12 3 (60 seconds rest)
Tri-set Reps Sets
Punches forward *light 30 seconds 4
weights or BW*
Punches up 30 seconds 4
Plank 30 seconds 4 (30 seconds rest)
WEEK 2
FULL BODY:
AMRAP 1 (As Many Rounds as AMRAP 2 (As Many Rounds as
Possible) Possible)
Time: 10 Minutes Time: 5 Minutes
12 Lunges (both Legs 20 Jump Squats
10 Overhead Press 12 Push Ups
12 Plank Rows (both arms) 40 Jumping Jacks
15 Deadlift 12 Squat Thrusters/ Half
Burpees (no jump on the up
Repeat AMRAP 1 + 2 (30
minute working time)
Circuit Reps Sets
Dead bugs 50 seconds (10 seconds rest) 4
Knee to Elbow Crunch holds 50 seconds 4
(on your back)
Pilates 100s 50 seconds 4
Leg Raises 50 seconds 4 (60 seconds rest between
sets)
WEEK 3
LOWER BODY:
Superset 1 (tempo) Reps Sets
Squat 12 3
Deadlift 12 3
Superset 2 (banded) Time Sets
Squat Jumps 30sec 3
Squat side to side 30sec 3
Superset 3 Reps Sets
Reverse Lunge (left then right) 8 (each leg) 3
Staggered Stance Deadlift 8 (each leg) 3
Superset 4 Time Sets
Running Mans / Jump Lunges 30seconds 3
Superset 5 Reps Sets
Goblet Squat 12 3
Narrow Squats 12 3
Superset 6 (banded optional) Reps/Time Sets
Clamshells 10 (each side) 3
Hold up clamshell and pulse 10sec 3
Single Set Time Sets
Wall sit For Time 1
WEEK 3
UPPER BODY
Circuit Reps Sets
Plank 30 seconds 3
Side Plank Left 30 seconds 3
Side Plank Right 30 seconds 3
High Knees 30 seconds 3 (30 seconds rest)
Superset 1 Reps Sets
Push ups 12 3
Bent Over Row 12 3 (60 seconds rest)
Superset 2 Reps Sets
Tricep Dips 12 3
Mountain Climbers 24 3 (60 seconds rest)
Superset 3 Reps Sets
Front Raises 10 3
Seated Shoulder Press 10 3 (60 seconds rest)
Superset 4 Reps Sets
Bicep Curl 12 3
Tricep Extension 12 3 (60 seconds rest)
WEEK 3
FULL BODY
AMRAP (5 minutes) Reps
KB Swing 12
DB Squat 10
DB Overhead Press 10
Circuit 1 Time Sets
Boat Hold 50 seconds (10 seconds rest) 3
Seated Knee Tucks 50 seconds 3
Single Leg Lowers 50 seconds 3
Single Leg Crunches 50 seconds 3
Flutter Kicks 50 seconds 3
100s 50 seconds 3 (60 seconds rest)
Superset Reps Sets
Burpees 10 2
Plank 30 seconds 2 (30-60 seconds rest)
WEEK 4
LOWER BODY
Superset 1 (Banded) Reps Sets
Pilates Kick Backs 8 (each leg) 3
Pilates Fire Hydrants 8 (each leg) 3
Superset 2 Reps Sets
Goblet Squat and calf raise 10 3
Crab Walks 16 3
Superset 3 (banded) Reps/Time Sets
Seated Abductions 30seconds 2
Squat Jumps 30seconds 2
Superset 4 Reps Sets
Reverse Lunge 8 (each leg) 3
Stationary lunge jumps 15 seconds (each leg) 3
Superset 5 Reps Sets
Narrow Squat (feet together) 10 3
Calf Raises 30seconds 3
Superset 6 Reps Sets
Step Up (bench/chair) 8 each leg 2
Reverse Lunge and knee drive 30seconds 2
Superset 7 (banded) Reps Sets
Monster Walks 10 1
Sumo Squat Pulses 30seconds 1
WEEK 4
UPPER BODY
Superset 1 Reps Sets
Push ups 12 4
Plank Rows (DB) 12 4 (60 seconds rest)
Superset 2 Reps Sets
Side Plank Hold 30 seconds 2 (two left + two right)
Plank Shoulder Taps 15 seconds 2 (30 seconds rest)
Superset 3 Reps Sets
Overhead Press 12 3
Single Arm Overhead Press 8 (each arm) 3 (60 seconds rest)
Superset 4 Reps Sets
Front Raises 6-6 3
Commandos 24 3 (60 seconds rest)
Superset 5 Reps Sets
Chest press 12 3
Mountain Climbers 24 3 (60 seconds rest)
WEEK 4
FULL BODY
Circuit 1 Time (no rest) Sets
Bear Hold 30 seconds 3
Bear Hold Shoulder Taps 30 seconds 3
Burpee 30 seconds 3 (30-60 seconds rest)
Circuit 2 Time (45:15 = work:rest) Sets
Plank Leg Lifts 45 seconds 3
Pilates 100s in boat position 45 seconds 3
High Knees 45 seconds 3 (30-60 seconds rest)
Circuit 3 Time (45:15 = work:rest) Sets
Straight Leg Sit Ups 45 seconds 3
Crunches 45 seconds 3
Single Leg Crunches 45 seconds (L and R) 3 (30-60 seconds rest)
AMRAP (5 minutes) Reps
Overhead Lunges (weighted) 10
KB Swing 10
Sit Ups (weight optional) 10
