Week 4

Welcome to Week 4 and we're going to start you out with a good laugh. Then it's game time. Watch the video for some comic relief and to appreciate the ability to work out at home. Comment below if you've seen something like this at your gym. ⇒

Watch the Getting Started Video & Read More Below

Get Started

Please All The Training Curriculum Rules

Welcome back to the second week of the 6 Week Strength and Lean Mass Trainer. To get started, read through the training principles below to make the most of your training time.

Step 1) Always Warm-Up…

Just remember, every great workout begins with a phenomenal warm-up. Practicing great mobility and dynamic warm-up practices is crucial towards achieving your fitness goal.

Step 2) The Workout Flow

Every workout is going to have the pattern below for optimal gains. 1) Dynamic Warm-Up > 2) Strength Phase > 3) Metabolic Circuit > 4) Core Training > 5) Mobility / Stretch / Cool Down In addition, here’s the daily strength emphasis:

  • Monday – lower body
  • Tuesday – Chest & Biceps (say what??? I’ll explain below)
  • Wednesday – Rest or Active Rest
  • Thursday – Back and Triceps
  • Friday – Shoulders & Legs (maybe a fitness challenge)
  • Saturday – Conditioning
  • Sunday – Meal Prep & Rest

Step 3) Training technique

For optimal lean muscle and strength gains, every exercise needs to have precise form. In addition, concentrating on each movement and practicing a slow tempo will expedite your goals in record time. This is subject to change, but for starters, the main tempo is 2:1:2 . For most movements, this means working eccentrically (slowly lowering the weight for two seconds), pausing the weight isometrically for a second, and slowly contracting the muscle on the way up for every repetition. In addition, start with an appropriate weight or resistance bands for higher repetitions (lighter to moderate weight), then prepare yourself to increase the intensity by 5-10 pounds each week.

Step 4) Exercise Variety

Since we’re doing our best to make this trainer as practical and affordable as possible (equipment needs wise), there’s plenty of options and variations per exercise. In addition, there’s right and wrong ways to position equipment. We’ll do our best to show as many variations as possible, but for the fast track on your questions, please use the comment fields and the group community.

Step 5) Workout Video Layout

*Most videos have a text description below and an exercise list at the end of the video.

Don’t forget to comment… 😉

*Please comment on what weight you used (or intensity level for bands), how many reps, how long and how you felt after every workout in the comments (at the bottom of the page) and in our >>> member’s community page found here…<<< . This is a private group, so you’ll need to request to be added. *You must complete the task of the day to move on to the next day. Points, awards and badges will be calculated and tracked by this progression. *Also, please feel free to encourage one another within the trainer and Member’s only group. *New lessons will be added every week, with the appropriate progression for your strength goals.

With all that said, are you ready to turn on BEAST MODE?!

 

Step 1: Warm-Up

Use your new favorite dynamic warm-up for Monday, Wednesday and Friday. The other days will have a new warm-up added to those specific page tabs.

RundleFit Dynamic Warm-Up Download (Text Version)  

 

 Here’s a handy, member only infographic for your mobile device:

Workout Anywhere Dynamic Warm Up | RundleFit

Monday – Week 4 Lower Body Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab (tomorrow’s warm-up will be different

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 6 (4×6) of every exercise (5-10 pounds heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 6 reps before moving on to the next exercise. Workout Flow:

  1. Goblet Squats
  2. Stationary Lunges
  3. Jump Squats or Wall Sits (B or I)
  4. Side Kicks
  5. Exercise Ball Hamstring Curls

3) Conditioning

We’re not starting off just yet with metabolic conditioning. Today, your goal is to get up to 20-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.

4) Core

We’re focusing on the posterior chain today (lower back, glutes, hamstrings and calves) with core today, sore complete the following exercises and put your core to work!

5) Stretch & Foam Roll

Tuesday – Week 4 Chest & Bicep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

  • Jumping Jacks x2
  • Inchworm Push Ups x2
  • Seal Jacks x2
  • Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 6 (4×6) of every exercise (5-10 pounds heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 6 reps before moving on to the next exercise. Workout Flow:

  1. Banded Push-Ups or Really Concentrated (controlled + slow) push-ups
  2. Kettlebell or Dumbell Hammer Curls
  3. Dumbell Chest Press
  4. Exercise Ball Preacher Curls
  5. Dips

Mini Fit Challenge – How many super concentrated and slow push ups can you do? Tortoise tempo (5-2-5)

3) Conditioning

Complete the 8 Minute Meltdown for best results.

4) Core (will be on Wednesday)

5) Stretch & Foam Roll (using the tab)

1) Use the Warm-Up Tab to get warm. 2) Then Follow The Full-Length Workout Video

3) Then Perform The Core Routine Below (Follow Along)

4) Use the Stretch Tab to cool down and get flexible!

Thursday – Week 4 Back & Tricep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

  • Jumping Jacks x2
  • Inchworm Push Ups x2
  • Seal Jacks x2
  • Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 6 (4×6) of every exercise (light to moderate weight this week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 6 reps before moving on to the next exercise. Workout Flow:

  1. Assisted Banded Pull-Ups or Concentrated (controlled + slow) Pull-ups
  2. Super Band Tricep Extensions
  3. Australian Pull Ups
  4. Tricep Kickbacks

3) Metabolic Conditioning

Complete the 8 Minute Meltdown for best results.

4) Pick a Core (Optional If You Did Yesterday’s Core Routine) Routine Here >>> Four Minute Total Core <<<

5) Stretch & Foam Roll (using the tab)

Friday – Week 4 Shoulders & Legs

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 6 (4×6) of every exercise (5-10 pounds heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 6 reps before moving on to the next exercise. Workout Flow:

  1. Kettlebell, Dumbell or Resistance Band Military Press
  2. Resisted Side Walks
  3. Resistance Band Reverse Flys
  4. Jump Squats
  5. Bird Feeder

3) Conditioning

Today, your goal is to get up to 15-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.

4) Core

We’re focusing on the posterior chain today (lower back, glutes, hamstrings and calves) with core today, sore complete the following exercises and put your core to work!

5) Stretch & Foam Roll

FREESTYLE DAY! Go to our Freestyle Workouts Page and pick a workout of the day. Please post below and in your group about which workout you completed. >>> Click Here <<<

Go to our official Nutrition Basics Page, to learn how to meal prep and fuel the machine (custom meal plans available upon demand)… >>> Click Here <<<

Finish Every Workout With Our Stretch and Foam Roll Routine

 Great job today! Please post your progress below, and in the official 6 Week Strength & Lean Mass Community Page found here… >>> Click Here <<<

Did you earn your badge this week? Click the badge below and then click submit on the next page. (You do not need to write in the box, simply click submit.) [badgeos_achievement id="24283"]

Post your results and comments below

10 Comments

  • Brandon Ryan

    February 4, 2016

    Monday – Lower body- Complete
    Goblet Squats – 35lb
    Stationary Lunges – 20lb
    Side Kicks – black band
    Exercise Ball Hamstring Curls

    15-30 aerobic Workout

    4min Core

    Tuesday – Chest & Bicep – Complete
    Banded Push-Ups – Black Band
    Kettlebell or Dumbell Hammer Curls – 35lb
    Dumbell Chest Press – 40lb
    Exercise Ball Preacher Curls – 35lb
    Dips

    Fit Challenge – 8 Super Concentrated Push-Ups

    8min Meltdown – 3 rounds & 12 Burpees

    Wednesday – Complete
    10min Abs

  • Coach Justin

    February 5, 2016

    That a way @sydney01! That’s a solid, tough workout! Keep it up!

  • Brandon Ryan

    February 8, 2016

    Thursday – Back & Tricep – Complete

    Assisted Pull-Ups – Purple band
    Band Tricep Extensions – Black band
    Tricep Kickbacks – 10lbs

  • Brandon Ryan

    February 8, 2016

    Friday – Shoulders & Legs – Complete

    Military Press – 30lb
    Side Walks – black band
    Reverse Flys – black band
    Bird Feeder 10lbs

  • Brandon Ryan

    February 8, 2016

    Saturday

    Just did 30min elliptical.

  • Coach Justin

    February 8, 2016

    Great job @sydney01! You’re doing an excellent job!

  • Marty Melcher

    March 7, 2016

    Wk. 4 Mon – 50lbs Goblet Squats, 40lbs. Lunges, 30lbs. jump squats, Green band side kicks, exercise ball hamstring curls, 4-core, stretch, done!

  • Coach Justin

    March 8, 2016

    Great job @sertaman! Hard work is paying off! Keep it up!

  • Marty Melcher

    March 8, 2016

    wk.4 Tues – warm-up, green band push-ups, 40 lb hammer curls, exercise ball chest press 50 lbs., exercise ball preacher curls 35lbs., dips, 8 fit test push ups, 4 rnds meltdown, finito!

  • Marty Melcher

    March 17, 2016

    Wk 4 – been a tough 1 1/2 wks on road, kept active with cardio/warm-ups but not enough time for full workouts, got home last night, did wk 4-Thur workout this morning – warm-up, assisted pull-ups green band, tricep extensions – purple and red band, Aussie pull-ups w/back parallel to floor, kickbacks – 20lbs., 5 rnds of 8 min, 4-core, stretch…….felt the layoff!!!!

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Great job this week! Strong way to start!