Evolve Fitness Program

Duration: 4 weeks

The full body resilience program is an excellent starting point for anyone that is just beginning their fitness journey. It is also perfect for anyone that has taken an extended leave of absence from training. This 4 work isn’t necessarily going to be easy, and you aren’t going to become a seasoned vet, but you will have made it passed the most difficult stage of training. The first few weeks is where most people give up, but if you can stick to this first 4 weeks of exercise you will be setting the stage for a positive future.

The focus of this plan is to build a strong foundation to help support your progress to more vigorous and advanced exercises whilst still supporting weight loss, strength and overall fitness. This plan is progressive in the sense that each week you will be required to perform at a higher volume and with a greater intensity.

After 4 weeks you will not only have become stronger and fitter, but you will be ready for the next challenge in your fitness journey. You will be required to perform regular cardio and full body resistance training for the duration of the 4 weeks. It is important that you follow the week-by-week schedule. This will allow for you to adapt to the exercise load for each week as it progressively gets more difficult.

Week 1

This week you will be following a full body split, meaning you train each major muscle group in each workout. You will perform 3 full body resistance sessions and 4 cardio sessions. It is important that you leave at least 24 hours between your full body workouts to allow your body to recover.

Here is an example of how you should structure your week

Monday: Full body workout

Tuesday: Cardio

Wednesday: Full body workout

Thursday: Cardio

Friday: Full body workout

Saturday: Cardio

Sunday: Cardio

Cardio

Upon rising complete 10 minutes of steady state cardio.

Resistance Workout

Body weight squats

Reps: 20

Sets: 3

Rest: 60 seconds between sets

Incline push ups

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets

Reverse lunges

Reps: 12 - 15 each leg

Sets: 3

Rest: 60 seconds between sets

High plank

Time: 20 - 40 seconds 

Sets: 2 - 3

Rest: 30 seconds between sets

Quadruped limb raises

Reps: 20

Sets: 2 - 3

Rest: 30 seconds between sets

Mountain climbers

Time: 30 seconds 

Sets: 2

Rest: 20 seconds between sets

Week 2

This week you will be performing 3 full body workouts and 4 cardio sessions, the same as week 1, but the intensity has slightly gone up.

Here is an example of how you should structure your week

Monday: Full body workout

Tuesday: Cardio

Wednesday: Full body workout

Thursday: Cardio

Friday: Full body workout

Saturday: Cardio

Sunday: Cardio

Cardio

Upon rising complete 15 minutes of steady state cardio

Resistance Workout

Squat pulses

Reps: 20 - 30

Sets: 3

Rest: 60 seconds between sets

Walking lunges

Reps: 20 - 30

Sets: 3

Rest: 60 seconds between sets

Glute bridges

Reps: 15 - 20

Sets: 3

Rest: 45 seconds between sets

Incline push ups

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets

High Plank

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets

Week 3

If you have been keeping up with each of the workouts, both the cardio and resistance sessions, then you should be feeling a lot stronger and fitter already.

Cardio

Upon rising complete 20 minutes of steady state cardio

Resistance Workout

Burpees

Reps: 10 - 15

Sets: 3

Rest: 60 seconds between sets

Reverse lunges

Reps: 15 - 20 each leg

Sets: 3

Rest: 60 seconds between sets

Knee push ups

Reps: Until failure

Sets: 3

Rest: 60 seconds between sets

Plank up/down

Reps: 15 - 20

Sets: 3

Rest: 60 seconds between sets

Moutain Climbers

Time: 60 seconds

Sets: 3

Rest: 60 seconds between sets

Week 4

Your fourth and final week is here and you are hopefully feeling more confident to move onto more advanced and challenging workouts.

This week you will be introduced to super sets. At its most basic definition, a super set is when you do two exercises back to back with little to no rest between them. Super sets are a good protocol for muscular hypertrophy as they help create the biological and hormonal environment necessary for muscle building.

Cardio

Upon rising complete 20 minutes of steady state cardio

Resistance Workout

Burpees

Reps: 10 - 15

Sets: 3

Rest: 60 seconds between sets

V - sit - SUPERSET - Glute bridges

Reps: Hold V-sit until failure + 30 - 40 glute bridges

Sets: 3

Rest: 60 seconds between sets