FitCamp@home - 8 Week Transformation Workouts

Week 4

Final push to the end of month 1.

If you've worked hard for the last 3 weeks then on the flip side of working hard is recovery.
Most people overlook the need for recovery, it is a critical part of training as it is where the body adapts and rebuilds stronger (overcompensation).
Cycling types of training or using recovery training (less volume & intense) enables you to accelerate your recovery from intense training & adapt to training loads at a faster rate.
Working on a 4-6 week cycle of training is widely used in performance  sport to maximise fitness gains & minimise the risk of over-training & injury.
On this programme we have 3 weeks of increasing the load and intensity followed by an easier 'de-load week, then the cycle repeats. So this week is a de-load (easier) week.

You may have noticed the workouts  have different training focuses. We have workouts that focus on improving speed/ power, muscular endurance, strength, aerobic capacity,  and those that are a general body HIIT.

In the training plan for this week you will perform  a total of 5 workouts. Each day you will have a list of 3-4 workouts from that have the same training focus: speed/ power, muscular endurance, strength, aerobic capacity that have been taken from  the last 21 days

Only perform a workout once a day this week if you usually do  2 per day and take 2 days rest.

If you only do one workout a day then miss out the Muscular Endurance workout & only do 4 days of workouts

Warm Up Video 1

Warm Up Video 2

Warm Ups & Finishers
EXERCISE LIBRARY

Day 22

Chose one of the general body HIIT workouts from the following to perform today

2 - Avatar - 20/10 x 20 exercise

http://combinedfitness.co.uk/8wk-week-1/

7 - Casino - Tabata 20/10 x8 x 2

http://combinedfitness.co.uk/8wk-week-1/

12 - Fast & Furious -  2 mini circuits  45/15 x 5 (A&B)

 

17- 5x5x5 - 5 reps of 5 exercises x 5

http://combinedfitness.co.uk/8wk-week-3/.


Day 23

Chose one of the speed / power workouts from the following to perform today

3 - Avengers - 2 mini circuits of 4 exercises 20/10x 20

http://combinedfitness.co.uk/8wk-week-1/

9 - Bourne Supremacy - 20/20/20 (18 & finisher)

http://combinedfitness.co.uk/8wk-week-2/

15 - Chariots of Fire 2 - 2 mini circuits 20/5 x5x2

http://combinedfitness.co.uk/8wk-week-3/.

 


Day 24

Chose one of the Muscular Endurance workouts from the following to perform today

4 - Back to the future 2 - Accumulator 30/30 x 20

http://combinedfitness.co.uk/8wk-week-1/

6 - Crash - Musc End - 20/20/20 (20 exercises)

http://combinedfitness.co.uk/8wk-week-1/

13 - Groundhog day accumulator 30/30x 21

http://combinedfitness.co.uk/8wk-week-2/

19 - Rocky- (25/25/10x10) x2

http://combinedfitness.co.uk/8wk-week-3/.

 


Day 25

Chose one of the Aerobic workouts from the following to perform today

 10 - Fatal Attraction - 20/10x10

http://combinedfitness.co.uk/8wk-week-2/

16 - High Fidelity 30/5 x 8 x2

http://combinedfitness.co.uk/8wk-week-3/.

20 - Titanic 30/5 x 16

http://combinedfitness.co.uk/8wk-week-3/.

Day 26

Choose a strength workout from the following to perform today

5 - Big - Strength - 30/15 x 13

http://combinedfitness.co.uk/8wk-week-1/

11 - As good as it gets - ( 30/20x6)x2

http://combinedfitness.co.uk/8wk-week-2/

18 - Dazed & Confused - (30/15x8)x2 + finisher

http://combinedfitness.co.uk/8wk-week-3/.

 

Day 27

  • Stretches
    Stretches

    No normal workout today but try to do some walking ideally 20+ minutes & your stretches.


Day 28

REST DAY