From couch to fit: 4-week strength plan

 Fox 9 Fitness Expert Kirk DeWindt shows us this 5-week fitness program for beginners. 

Fox 9 Fitness Expert Kirk DeWindt showed us this at home 4-week strength plan for beginners:

3 Basic Rules

1) Start slow

2) Be consistent

3) Work your entire body

Exercises

Push Up (chest/triceps)

Bodyweight Squat (glutes/quads)

Front Plank (core/shoulders)

Reverse Fly with water bottles (upper back)

Bench Dips (on chair) (triceps/chest)

Walking Lunge (quads/glutes)

Laying Toe Touch (abs)

Superman (lower back)

Week 1

Workout 2x this week

Repeat all exercises 2x

10 repetitions of each exercise (30 seconds front plank)

60 seconds rest between exercises.

Week 2

Workout 3x this week

Repeat all exercises 2x

12 repetitions of each exercise (30 seconds front plank)

60 seconds rest between exercises.

Week 3

Workout 3x this week

Repeat all exercises 3x.

15 repetitions of each exercise (45 seconds front plank)

60 seconds rest between exercises.

Week 4

Workout 3x this week

Repeat all exercises 3x.

20 repetitions of each exercise (45 seconds front plank)

45 seconds rest between exercises.


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