Gym-Free Challenge: Week 4

Congratulations, you've reached the final week of the Gym-free Challenge! This week you will train your whole body concentrating on your form so you make the muscles really work

Day 1: Cardio Fartlek workout
Day 2: Gym-free toning workout
Day 3: Rest
Day 4: Cardio Fartlek workout
Day 5: Gym-free toning workout
Day 6: Rest
Day 7: Cardio

If you decide to continue with the Challenge as a regular routine, gradually increase the number of repetitions and resistance for each exercise. For example, do two to five more repetitions and make your movements slower and more controlled for increased resistance. Only increase your weights if the last four or five repetitions are quite difficult.

Cardio
Challenge your body this week by trying out interval training and Fartlek

Training tips

  • If you have any health conditions or concerns please consult a doctor before embarking on this fitness programme

Don't forget to warm-up and cool down

Week 4: Strength Routine

  1. Dumbbell squat
  2. Dyna-Band lat pulldown
  3. Dyna-Band press-up
  4. Seated dumbbell shoulder press
  5. Double-arm dumbbell row
  6. Swiss ball crunch



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