Evolving Fitness Program
Duration: 4 weeks
Take your training to the next level and get the results you want, right from the comfort of your own home. This 4 week program will help you to achieve greater muscle growth, improved strength, increased endurance and weight loss.
Week 1
This week you will follow a 2 day full body split, meaning you will train every major muscle group over 2 workouts. These 2 workouts will be performed twice, which means you will be required to complete 4 resistance sessions a week. Along with resistance training, you complete regular cardio sessions. The cardio exercise that you perform each day is totally up to you and you can mix it up as much as you want (walking, running, cycling etc.).
Here is an example of how you could structure your week
Monday: Cardio and resistance (lower body)
Tuesday: Resistance (upper body)
Wednesday: Cardio
Thursday: Resistance (lower body)
Friday: Cardio and resistance (upper body)
Saturday: Cardio
Sunday: Cardio
Cardio
Upon rising complete 15 minutes of steady state cardio
Resistance Training (Lower Body)
Body weight squats
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Squat jumps
Reps: 15 - 20
Sets: 3
Rest: 60 seconds between sets
Reverse lunges
Reps: 15 - 20 each leg
Sets: 3
Rest: 60 seconds between sets
Walking lunges
Reps: 15 - 20 each leg
Sets: 2 - 3
Rest: 45 seconds between sets
Mountain climbers
Time: 30 seconds
Sets: 2
Rest: 30 seconds between sets
Resistance Training (Upper Body)
T Push ups
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
Incline push ups
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
Quadruped limb raises
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Plank up/down
Reps: 15 - 20
Sets: 3
Rest: 60 seconds between sets
Sit Ups
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
Week 2
This week you will perform 5 cardio sessions and 4 resistance sessions. You will perform the lower body exercises on day 1 of your resistance training and the upper body exercises on day 2 of your resistance training. You must complete these sessions twice in a week.
Here is an example of how you could structure your week
Monday: Cardio and resistance (lower body)
Tuesday: Resistance (upper body)
Wednesday: Cardio
Thursday: Resistance (lower body)
Friday: Cardio and resistance (upper body)
Saturday: Cardio
Sunday: Cardio
Cardio
Upon rising complete 20 minutes of steady state cardio
Resistance Training (Lower Body)
Squat pulses
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Pulses
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Squat jumps
Reps: 15 - 20
Sets: 3
Rest: 60 seconds between sets
Body weight squats
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between set
Reverse lunges
Reps: 12- 15 each leg
Sets: 3
Rest: 60 seconds between sets
Resistance Training (Upper Body)
Decline push ups
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
T Push ups
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
Incline push ups
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
Plank complex
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
Superman’s
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Week 3
This week you will perform 5 cardio sessions and 4 resistance sessions. You will perform the lower body exercises on day 1 of your resistance training and the upper body exercises on day 2 of your resistance training. You must complete these sessions twice in a week.
Here is an example of how you could structure your week
Monday: Cardio and resistance (lower body)
Tuesday: Resistance (upper body)
Wednesday: Cardio
Thursday: Resistance (lower body)
Friday: Cardio and resistance (upper body)
Saturday: Cardio
Sunday: Cardio
Cardio
Upon rising complete 25 minutes of steady state cardio.
Resistance Training (Lower Body)
Body weight squats
Reps: 30 - 40
Sets: 3
Rest: 60 seconds between sets
Push up burpees
Reps: 10 - 15
Sets: 3
Rest: 60 seconds between sets
Squat jumps - SUPER SET - Reverse lunges
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Mountain climbers
Time: 60 - 90 seconds
Sets: 3
Rest: 60 seconds between sets
Walking lunges - SUPER SET - Pulses
Reps: 20 - 30 walking lunges + 30 pulses
Sets: 3
Rest: 60 seconds between sets
Resistance Training (Upper Body)
Decline push ups
Reps: Until failure
Sets: 3
Rest: 60 seconds between sets
Plank complex
Time: 60 - 90 seconds
Sets: 3
Rest: 60 seconds between sets
T push ups - DROP SET - Knee push ups
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Plank pull through
Reps: 20 - 30
Sets: 3
Rest: 60 seconds
Quadruped limb raises
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
Week 4
This week you will perform 5 cardio sessions and 4 resistance sessions. You will perform the lower body exercises on day 1 of your resistance training and the upper body exercises on day 2 of your resistance training. You must complete these sessions twice in a week.
Here is an example of how you could structure your week
Monday: Cardio and resistance (lower body)
Tuesday: Resistance (upper body)
Wednesday: Cardio
Thursday: Resistance (lower body)
Friday: Cardio and resistance (upper body)
Saturday: Cardio
Sunday: Cardio
Cardio
Upon rising complete 30 minutes of steady state cardio.
Resistance Training (Lower Body)
Squat Jumps - SUPER SET - Squats
Reps: 15 - 20 squat jumps + 20 - 30 squats
Sets: 3
Rest: 60 seconds between sets
Reverse lunges
Reps: 20 each leg
Sets: 3
Rest: 60 seconds between sets
Walking lunges
Reps: 20 - 30 each leg
Sets: 3
Rest: 60 seconds between sets
Pulses
Time: 60 seconds pulses
Sets: 3
Rest: 60 seconds between sets
Mountain climbers
Time: 60 - 90 seconds
Sets: 3
Rest: 60 seconds between sets
Resistance Training (Upper Body)
Decline push ups - SUPER SET - T push ups
Reps: Until failure for both exercises
Sets: 3
Rest: 60 seconds between sets
Knee push ups - SUPER SET - Incline push ups
Reps: Until failure for both exercises
Sets: 3
Rest: 60 seconds between sets
Plank complex
Time: 60 - 90 seconds
Sets: 3
Rest: 60 seconds between sets
Plank pull through
Reps: 20 - 30
Sets: 3
Rest: 60 seconds between sets
V - sit
Time: Until failure
Sets: 3
Rest: 60 seconds between sets