7.17.17

Get in shape with this 6-week full body workout plan

Want to get back in the swing of things after a few weeks or months away from the gym? Need a time-efficient workout that won’t steal hours from your day? Looking for a challenge?

Then look no further than this six-week plan that our friends from stack.com created in order to get you back into shape in no time.

This circuit workout plan consists of a mix of exercises ranging from sprints to chin-ups and should be high intensity with little stopping for breaks. Do this routine three or four times per week. If the number of reps is too much for you, reduce them as long as they stay consistent.
These are the exercises you will be completing each day:

Sprints (10 sets)

Summer Workout - Sprints

Always start with the sprint — by far the most explosive exercise. If the weather is bad or you do not have 40 yards to run indoors, use a treadmill in a gym. Set the treadmill to a speed where you can sprint comfortably for five seconds.

Push-Ups (10 sets)

Summer Workout - Push-ups

Beginners, start out your first week with a simple five push-ups. More advanced athletes, start at a higher amount. Slowly increase the number you perform as the weeks move along.

Chin-Ups (10 sets)

Summer Workout - Chip-ups

Start your first week with three to five chin-ups and keep the same amount for all 10 sets. Increase the number of reps as you go, but don’t exhaust yourself too early in the workout or you won’t be able to complete the other sets.

Dips (10 sets)

Summer Workout - Dips

Start your first week with five dips and increase the number as the weeks progress. Start with simple dips, with your hands on a bench and your feet on the floor. As you move along, transition into the position with your hands on the bench and your feet on a box/bench (intermediate stage), and then move into hanging dips (advanced stage).

Sit-Ups (first 5 sets)

Summer Workout - Sit-ups

Perform regular sit-ups with your knees bent. Start your first week with 10 to 15 sit-ups and add more from there.

Seated Russian Twists (second 5 sets)

Summer Workout - Russian Twists

Perform seated twists with a small weight or med ball. Make sure your feet are off the ground, and you are touching the ground on your sides with the weight or med ball. Start your first week with 40 reps and progress from there.

Weekly Plan:

Week 1

  • 40-Yard Sprint
  • 5 Push-Ups
  • 5 Chin-Up
  • 5 Dips
  • 15 Sit-Ups
  • 40 Seated Twists
  • Rest 1 minute
  • Repeat

 

Week 2

  • 40-yard Sprint
  • 6 Push-Ups
  • 6 Chin-Ups
  • 6 Dips
  • 18 Sit-Ups
  • 45 Seated Twists
  • Rest 1 minute
  • Repeat

 

Week 3

  • 40-Yard Sprint
  • 7 Push-Ups
  • 7 Chin-Ups
  • 7 Dips
  • 20 Sit-Ups
  • 50 Seated Twists
  • Rest 1 minute
  • Repeat

 

Week 4

  • 40-Yard Sprint
  • 8 Push-Ups
  • 8 Chin-Ups
  • 8 Dips
  • 22 Sit-Ups
  • 55 Seated Twists
  • Rest 1 minute
  • Repeat

 

Week 5

  • 40-Yard Sprint
  • 9 Push-Ups
  • 9 Chin-Ups
  • 9 Dips
  • 25 Sit-Ups
  • 60 Seated Twists
  • Rest 1 minute
  • Repeat
Week 6

  • 40-Yard Sprint
  • 10 Push-Ups
  • 10 Chin-Ups
  • 10 Dips
  • 30 Sit-Ups
  • 70 Seated Twists
  • Rest 1 minute
  • Repeat
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