Evolved Fitness Program

Duration: 4 weeks

Is your current exercise routine getting repetitive or boring? Or perhaps you don’t have a program or routine that you follow. Either way, if you’re looking for a challenge then this program is right for you.

The focus of this plan is to progressively overload the body week by week to help you become fitter and stronger. This plan is progressive in the sense that each week your exercise volume will increase and you will be working at a greater intensity.

Week 1

This week you will follow a 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

Tuesday: Resistance

Wednesday: Cardio

Thursday: Cardio and resistance

Friday: Cardio and resistance

Saturday: Rest

Sunday: Cardio

Cardio

Upon rising complete 20 minutes of steady state cardio

Resistance Training (Lower Body)

Body weight squats - SUPER SET - Split squats

Reps: 20 - 30 body weight squats + 20 Split squats

Sets: 3

Rest: 60 seconds between sets

Push up burpees

Reps: 10 - 20

Sets: 3

Rest: 60 seconds between sets

Squat jumps - SUPER SET - Reverse lunges

Reps: 10 - 15 squat jumps + 15 - 20 reverse lunges

Sets: 3

Rest: 60 seconds between sets

Mountain climbers

Time: 60 - 90 seconds

Sets: 2 - 3

Rest: 30 seconds between sets

Walking lunges

Reps: 20 reps each leg

Sets: 2 - 3

Rest: 60 seconds between sets

Pulses

Time: 60 seconds 

Sets: 2

Rest: 20 seconds between sets

Resistance Workout (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

Superman’s - SUPER SET - Superman W’s

Reps: 20 - 30 superman’s + 20 - 30 superman W’s

Sets: 3

Rest: 60 seconds between sets

T Push ups - DROP SET - Knee push ups

Reps: Until failure for both exercises

Sets: 3

Rest: 60 seconds between sets

Plank pull through

Reps: 20 - 30

Sets: 3

Rest: 60 seconds between sets

Quadruped limb raises

Reps: 20 - 30

Sets: 3

Rest: 30 seconds between sets

Week 2

This week you will follow the same format as week one but your cardio load will double. You will be required to complete 2 cardio sessions, one in the morning and one in the evening. This is important for spiking metabolism throughout the day to support metabolism, digestion and weight loss.

Here is an example of how you could structure your week

Monday: Cardio and resistance

Tuesday: Resistance

Wednesday: Cardio

Thursday: Cardio and resistance

Friday: Cardio and resistance

Saturday: Rest

Sunday: Cardio

Cardio

Morning: Upon rising complete 20 minutes of steady state cardio

Afternoon: At least 1 hour before dinner, complete 20 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

Split lunges - SUPER SET - Reverse lunges

Reps: 15 - 20 split lunges + 16 - 20 reverse lunges

Sets: 3

Rest: 60 seconds between sets

Walking lunges

Reps: 20 - 30 each leg

Sets: 3

Rest: 60 seconds between sets

Pulses - SUPER SET - Glute bridges

Time: 60 seconds pulses + 60 seconds glute bridges

Sets: 3

Rest: 60 seconds between sets

Jumping jacks

Reps: 50

Sets: 3

Rest: 60 seconds between sets

Resistance Training (Upper Body)

Dips - Using the edge of a chair or couch

Reps: Until failure

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

Week 3

Cardio

Morning: Upon rising complete 25 minutes of steady state cardio

Afternoon: At least 1 hour before dinner, complete 25 minutes of steady state cardio

Resistance Training (Lower Body)

Push up burpees

Reps: 15 - 20

Sets: 3

Rest: 60 seconds between sets

Mountain climbers - SUPER SET - Glute bridges

Time: 90 seconds + 90 seconds

Sets: 3

Rest: 60 seconds between sets

Resistance Training (Upper Body)

Push up burpees

Reps: 15 - 20

Sets: 3

Rest: 60 seconds between sets

Superman’s

Reps: 20 - 30

Sets: 3

Rest: 60 seconds between sets

Sit ups - SUPER SET - Leg raises

Reps: Until failure

Sets: 3

Rest: 60 seconds

Week 4

Cardio

Morning: Upon rising complete 30 minutes of steady state cardio

Afternoon: At least 1 hour before dinner, complete 30 minutes of steady state cardio

Resistance Training (Lower Body)

Body weight squats

Reps: 30 - 40

Sets: 3

Rest: 60 seconds between sets

Squat jumps

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets

Pulses - SUPER SET - Glute bridges

Reps: 20 - 30 Pulses + 20 - 30 Glute bridges

Sets: 3

Rest: 60 seconds between sets

Push up burpees

Reps: 20 - 30

Sets: 3

Rest: 60 seconds between sets

Resistance Training (Upper Body)

Plank complex

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets

Push ups - SUPER SET - Knee push ups

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets

Mountain climbers

Time: 60 - 90 seconds

Sets: 3

Rest: 60 seconds between sets

Quadruped limb raises - SUPER SET - Superman’s

Reps: 20 - 30 for each exercise

Sets: 3

Rest: 60 seconds between sets

Push up burpees

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets