heaLTh | fitness
your four-week reCharge PLan
wor kou t 1 wor kou t 2 wor kou t 3
week 1
warm - uP (perform circuit twice)
✱ Jog on the spot – 30 sec
✱ s quat to reach (simply squat down, rise
back up and reach your hands up) – 20 reps
60-sec rest
main workout (3 x 4 min) – perform
circuit three times (30-sec rest after
each complete circuit)
tabata training (20 sec of each
move, 10-sec rest)
✱ Jumping jack x 2 (e.g., 20 sec jumping
jacks, 10-sec rest, 20 sec of jumping jacks,
10-sec rest, then move on to the next move)
✱ Running planks x 2
✱ Burpee x 2
✱ squat jump x 2warm - uP (perform circuit twice)
✱ Jog on the spot – 30 sec
✱ squat to reach – 20 reps
60-sec rest
main workout (3 x 4 min) – perform
circuit three times (30-sec rest after
each circuit)
tabata training (20 sec of each
move, 10-sec rest)
✱ Squat jump x 2
✱ Push-up x 2
✱ Lateral jump (feet together jump
from side to side) x 2
✱ Running planks x 2warm - uP (perform circuit twice)
✱ Jog on the spot – 30 sec
✱ squat to reach – 20 reps
60-sec rest
main workout (3 x 4 min)- perform circuit three times
(30 sec rest after each circuit)
tabata training (20 sec of each
move, 10-sec rest)
✱ ice skater x 2
✱ Push-up x 2
✱ High knees x 2
✱ squat jump x 2
week 2
repeat warm-up from last week.
apply same tabata-style training (as
above) to the below moves and perform
same number of circuits.
✱ Jumping jack x 2
✱ Plank jack x 2 (perform a plank, then
jump feet wide and back together)
✱ Squat jump x 2
✱ Running planks x 2repeat warm-up from last week.
apply same tabata-style training (as
above) to the below moves and perform
same number of circuits.
✱ Lateral jump x 2
✱ Side burpee x 2 (like a normal burpee
but press-up part performed to the side)
✱ squat jump x 2
✱ flutter kick x 2 (lie on your back, legs
straight out and rapidly kick feet up and
down in scissor motion)repeat warm-up from last week.
apply same tabata-style training
(as above) to the below moves and
perform same number of circuits.
✱ Lateral jump x 2
✱ Quick feet push-up x 2 (jog on
the spot for 5 sec, drop down into a
press-up then stand up and repeat)
✱ Reverse lunge x 2
✱ Side burpee x 2week 3
repeat warm-up from previous weeks
main workout 10-rep challenge- start with 10 reps of each exercise,
then decrease x 9, x 8... x 1
✱ hand walk (place hands on floor in
front of you, walk hands out into plank
and walk them back)
✱ squat jump
✱ Lying leg raise (lie on back with legs
extended, then lift legs up together to
90° and slowly lower back down)
✱ b urpee
Perform warm-up of previous weeks
main workout 10-rep challenge- start with 10 reps of each exercise,
then decrease x 9, x 8... x 1
✱ squat jump
✱ dive-bomb push-up
✱ warrior lunge (perform regular
lunge, but reach arms up above head)
✱ v sit-up Lie on floor, create a V by
lifting legs and torso up together so
hands touch legs. Lower arms and
legs almost to the floor. Repeat.
Perform warm-up of previous weeks.
main workout 10-rep challenge- start with 10 reps of each exercise,
then decrease x 9, x 8... x 1
✱ Lateral jumps
✱ Quick feet push-up
✱ reverse lunge
✱ side burpee
week 4
Perform warm-up of previous weeks
main workout (3 x 4 min)- perform circuit three times
(30-sec rest after each circuit)
hiit
(45-sec of each move, 15-sec rest)
✱ Jumping jack
✱ Plank jack
✱ s quat jump
✱ running planks
Perform warm-up of previous weeks
main workout (3 x 4 min) – perform
circuit three times (30-sec rest
after each circuit)
hiit
(45-sec of each move, 15-sec rest)
✱ Long jump (feet together, jump
forwards as far as you can, using a big
arm swing to propel you forwards)
✱ Push-up
✱ running planks
✱ f loor hop-overPerform warm-up of previous weeks
main workout (3 x 4 min)- perform circuit three times
(30-sec rest after each circuit)
hiit
(45-sec of each move, 15-sec rest)
✱ Lateral jumps
✱ f ront bridge rock
✱ high knees
✱ s ide bridge
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