Hey everyone, starting today (Monday November 6th, but you can start whenever you want), we are going to start a 6-week workout program together on Youtube. This program is completely free and for all fitness levels.
OVERVIEW
Workout plan goal
The goal for the next 6 weeks is to finish the year strong and get to the holidays ready to have a good time with family and friends. The workouts will help you get fitter, stronger and move better.
Workout schedule
This program will be a combination of newly filmed workouts and workouts that we have previously done together. Most of these workouts require dumbbells.
Weekly schedule
You will the option of doing 5 workouts each week, with 2 rest days.
Mondays: Full body
Tuesdays: Upper body OR lower body
Wednesdays: Rest or mobility
Thursdays: Upper body OR lower body
Fridays: Abs
Saturdays: Full body
Sunday: Rest, explore, or mobility
Sunday is a fun day! Either relax, do a mobility routine, or go outside and explore.
Workout program progression
To make sure that our muscles will get stronger and more defined, it's important to make things tougher on them as time goes. We will be doing this in a variety of ways.
First, the total time spent working out will gradually increase during the weeks. The workouts tend to get longer and in the last two weeks, we have two challenging 45 minutes workouts in each week.
If you feel like the weights you are using are starting to feel easy during this 6 week program, you can use heavier dumbbells, OR, try to do more reps during the given time intervals. Just make sure to always focus on executing the exercises properly
NUTRITION INFO
Make sure to read these articles if you need a refresher on nutrition during the following 6 weeks.
WORKOUT program schedule
Some videos will be shorter than 15 minutes. Do them twice if that is too easy for you.
Week 1
Monday November 6
45 Min upper body strength workout - https://youtu.be/K_Toc-3WgR4
Tuesday November 7
Dumbbell drop sets - https://youtu.be/PEVKH0iuxSA
Wednesday November 8
Rest or Mobility https://youtu.be/Q46D-vo0zpQ
Thursday November 9
12 Min chest workout https://youtu.be/nuFLzSn1v7I
Friday November 10
8 Min killer abs https://youtu.be/wniWZyl-q3Q
Saturday November 11
Dumbbell full body https://youtu.be/CbWOfFS3JeI
Sunday November 12
Rest, explore or mobility 10 Min stretch https://youtu.be/B6xTVt8Vd5k
Week 2
Monday November 13
45 min Lower body workout https://youtu.be/LnGqjEBdyEs
Tuesday November 14
Chest and back dumbbell workout https://youtu.be/wzcwWc5odZY
Wednesday November 15
Rest or mobility 10 Min Mobility https://youtu.be/EKyZ_-5ehEM
Thursday November 16
20 Min Abs and Hiit - https://youtu.be/TMhzGzUygQA
Friday November 17
20 Min Upper body https://youtu.be/NFy-HPoCEAM
Saturday November 18
Full body dumbbell workout https://youtu.be/AfA3O4wbvBU
Sunday November 19
Rest, explore or mobility 10 Min hip mobility https://youtu.be/vpdbLr0N3BE
Week 3
Monday November 20
30 Min HIIT hustle - https://youtu.be/u9qKp9Acmv8
Tuesday November 21
20 Min upper body workout https://youtu.be/-XFVHnoqlEU
Wednesday November 22
Rest or mobility https://youtu.be/ze0sPvxcZP8
Thursday November 23
30 Min Back and biceps - https://youtu.be/FuJ-m8MyT3o
Friday November 24
10 Min total abs https://youtu.be/avQgm2CwWcY
Saturday November 25
20 Min home HIIT https://youtu.be/Q27LX9cUARU
Sunday November 26
Rest, explore or mobility Hips and back mobility https://youtu.be/vyOHrCPv0IE
Week 4
Monday November 27
45 min strength and cardio with dumbbells - https://youtu.be/xHRWAB4yjuk
Tuesday November 28
Upper body giant sets https://youtu.be/qngaBuUxc7w
Wednesday November 29
Rest or mobility 10 min upper body stretch https://youtu.be/CZ-YYPr7kr0
Thursday November 30
20 Min abs and obliques - https://youtu.be/_Rh8FITsXxg
Friday December 1
Dumbbell abs https://youtu.be/8QvB-362WYE
Saturday December 2
45 Min full body strength + hiit https://youtu.be/epjYIDMAL98
Sunday December 3
Rest, explore or mobility 20 min stretch https://youtu.be/pjep0849I0I
Week 5
Monday December 4
45 min glutes and hamstrings - https://youtu.be/ES-53qZPq1E
Tuesday December 5
Chest, triceps + abs https://youtu.be/UpQVBXIOFaU
Wednesday December 6
Rest or mobility Morning stretch routine https://youtu.be/BVcTN_vxY7M
Thursday December 7
20 Min HIIT - https://youtu.be/LTlGQ4Cz-_0
Friday December 8
15 Min six pack workout https://youtu.be/_8zE39uU9t0
Saturday December 9
45 Min full body workout at home https://youtu.be/5Q2JGdOH5a0
Sunday December 10
Rest, explore or mobility Loosen up after a workout https://youtu.be/9bUKlSc6orw
Week 6
Monday December 11
1 Hour HIIT hustle - https://youtu.be/EV2J5ybot2g
Tuesday December 12
20 Min shoulder workout https://youtu.be/GQE3ZFcK4lI
Wednesday December 13
Rest or mobility 10 min stretch after a workout https://youtu.be/bBOWyGlUHk4
Thursday December 14
12 Days of Xmas - https://youtu.be/IhHn7CUKIJ0
Friday December 15
20 Min legs and abs https://youtu.be/7V9gG_q4MoE
Saturday December 16
35 Min full body workout https://youtu.be/R4LBryHCi_Y
Sunday December 17
Rest, explore or mobility 10 min mobility routine https://youtu.be/bhrcxrLrRcc
Let me know if you have any questions either on youtube, facebook or instagram.
Happy training everyone!
Clem
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