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
Nike Americana Pack Featured

Finish Strong This Season: The Right Training Shoe for You

Nike has a few trainers that cater to any training style, and with the unveiling of the all-new Nike Americana Pack, you can get after it this summer in patriotic fashion.

Nike Free x Metcon Feated

5 Standout Features On The New Nike Free x Metcon

Meet the ultra-versatile Nike Free x Metcon. This shoe, a mix between the supportive Nike Metcon and the flexible Nike Free, is a training shoe unlike any we’ve ever seen.

Jamia Fields Training Featured

Training Tips From Pro Soccer Player Jamia Fields

Jamia Fields hasn't become a pro soccer player overnight, it's taken years of hard work. Get some training tips from the rising star.

WKT of the Month Featured

Workout Of The Month: 6 Great Kettlebell Warm-Ups

Kettlebell workouts are an essential tool to your exercises and are super versatile. Find out some of the best ways to insert it into your training regimen.

2.1 Ask A Trainer Featured 1

Ask An IMG Trainer: The Do’s And Don’ts Of The Deadlift

Deadlifts are one of the most common lifts in a high school athlete’s strength program. However, many athletes do this exercise incorrectly. Our Ask A Trainer series with IMG breaks down the proper way to deadlift.

January Workout of the Month Featured

Workout of the Month: Speed Ladder Drills

You can have all of the speed in the world, but if you can’t cut, pivot, stop, or change directions on a dime, that speed won’t do you any good. January's Workout of the Month focuses on ladder drills — the perfect way to get even faster.

Jo Adell Featured

Jo Adell: Preparing For The Pros

When it comes to making the leap from high school baseball to the big leagues, there is a lot more to the process than meets the eye. If you want to make it like Jo Adell, here's what you need to do.

12 Workout Of The Month Featured

Workout Of The Month: Kneeling Exercises

This month's Workout Of The Month focuses on exercises you can do while kneeling. They are the perfect way to boost your core strength and stability.

Metcon Flyknit 2 Featured

The Top 5 Reasons You Need The New Nike Metcon DSX Flyknit 2

We break down the top five reasons you should pick up a pair of the versatile, reliable Nike Metcon DSX Flyknit 2 training shoes.

12.1 Ask A Trainer Blog 2 Featured

Ask An IMG Trainer: Great At-Home Workout Ideas For The Winter

For this month’s Ask A Trainer Blog, we help you find ways to workout in the comfort of your home when the weather plays spoiler.

Training Fleece Featured

The Hottest Fleece Training Gear For Winter Workouts

With our selection of warm and comfortable Nike, adidas, and Under Armour fleece training hoodies, outdoor workouts, or simply trudging through the cold to the gym, are no longer tricky tasks.

11.15 WKT of the Month Featured

Workout Of The Month: Speed Building

No matter what sport you play, you can never have too much speed. We cover how you can get even faster in our first Workout Of The Month post.

See More