Some-Week Fitness Program to improve Strength Day 11

 

30 Minute Strong Glutes and Abs Workout ��Burn 300 Calories!* ��The CHANGE Challenge | Day 11

Video taken from the channel: Sydney Cummings


 

1000 Reps a Day for 4 Weeks Challenge 2016 [100 Push ups, Pull ups, Dips, Squats, Burpees a Day]

Video taken from the channel: Marc Dressen Personal Training


 

10 Minute Fat Burning Total Body Workout Dynamic Strength Training

Video taken from the channel: FitnessBlender


 

Advanced Full-Body Circuit Workout | Mike Vazquez’s Ripped Remix | Day 1

Video taken from the channel: Bodybuilding.com


 

Workout for Legs | Kris Gethin’s 4Weeks2Shred | Day 11

Video taken from the channel: Bodybuilding.com


 

Week 11 Day 4 //Full Body HIIT with Weights //PLUS Ab Finisher!

Video taken from the channel: Heather Robertson


 

Week 11 Day 5 //Full Body HIIT // Cardio + Strength At Home Workout

Video taken from the channel: Heather Robertson


Welcome to Day 11 of the four-week fitness plan to increase strength! In just four short weeks, you’re on your way to a stronger, fitter you. This four-week strength and mobility program has shown you where to begin as well as how to make progressions.

Best of all: The workouts can be done from your living room. This 4-week workout plan is a great way to get your fitness back on track during self-isolation. Improve your fitness and sculpt lean muscle from home.

This four week run plan designed by PT and Run Coach Tashi Skervin-Clarke will get you running 30-minutes continuously (yes, even you!) and regularly by the end of it. Designed to increase your. 4 Week Powerlifting & Strength Program Spreadsheets. (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week.

The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle. Strength training The primary exercises. The Complete 4-Week Beginner’s Workout Program Whether you’re just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels. Click to share on Facebook (Opens in new window) In the fourth and final week of the program, you’ll train four days in a four-way split.

Welcome to Day 12 of the four-week fitness plan to increase strength — the final day of the plan! Congrats on making it this far. Day 12 follows the same pattern as Day 3, which focuses on the core. In just four short weeks, you’re on your way to a stronger, fitter you. 28-Days-to-Lean Meal Plan.

With the right plan and the right discipline, you can get seriously shredded in just 28 days. The 4-week Back-to-basics Workout for Muscle Growth On each exercise, when the rep ranges increase during a certain week, reduce the weight. When the reps decrease, increase the weight. You should use a load that.

Welcome to Day 8 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how to make progressions. Best of all: The workouts can be done from your living room. Stand with hands against wall, arms outstretched and elbows straight.

Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1–2 feet with right leg, heel, and foot flat on floor. You should feel a stretch in your calf.

List of related literature:

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

For each exercise, 8–12 repetitions improve strength and power; 10–15 repetitions improve strength in middle-aged and older persons starting to exercise; and 15–20 repetitions improve muscular endurance.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

To retain strength gains, at least two training sessions per week should be scheduled.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Your plan already assigns reduced weekly hours during these weeks; now we’ll assign the specific workouts.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

However, this program involves using a heavy day and a light day so that Tuesday is the heaviest resistance training day of each microcycle.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

• Alternate per week workouts for maximum strength and power.

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

On the first, second, and third training day of the week, training zones of 4 to 6, 12 to 15, and 8 to 10 repetitions per set using RM resistances will be performed, respectively.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

The 4-week program is intended for as an introduction to resistance training that can then progress to the 6, 8, and 12 week programs for beginners, intermediates, and advanced exercisers respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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39 comments

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  • Thank you so much Sydney I loved this style of workout, I feel so strong now! Thank you for your dedication and your words of advice, you are so incredible thank you so much for helping us all achieve our best! Xxxx

  • week 11 day 5 complete. OMG this workout was a tough one. almost didn’t finish the 2nd half but i worked through it. only 5 more days left until this program is complete.

  • I’m 13 but a gymnast so obviously I have to be ridiculously strong so I’ve been looking for good exercise programs. I have hated all the ones I have done before because they are poorly organized, don’t motivate and don’t even make them sore. Thank goodness I found FitnessBlender, seriously my life saver!!

  • I actually prayed that cool down would start on the floor, because I didnt have the strength to get up after that ab section.:)

    Great one Heather, thank you for being my motivator and my salvation in these crazy times.

  • hey guys! great video! love your workouts. can you do a seated HIIT workout for people with injured knees who still want a good 1.5 hr routine?:)

  • Nice, complete, short routine. Some alignment concerns though, especially the sumo squat + tricep extension, too much for the spine, Kelli was clearly forcing hers during that exercise. The tall plank fly was quite aggressive to the spine too. I think compound exercises can be a “false economy”, it’s better to focus properly on one exercise than trying to do too much at the same time. I followed this routine modifying a lot.

  • This was a real HIGH Intensity workout for me. I think I was a little tired. Missed the third set of ABS. Is that called cheating? I feel great now. Thanks again. Stay safe. Love from Italy.

  • Hey FitnessBlender, after doing this I developed neck pain at the side of my neck. Would you have any idea why this would happen and do you have any tips to prevent this from happening in the future?

  • +FitnessBlender How do you stay motivated? I’ve been working out and going to the gym for just over 10 years, but within the last year or so am starting to lose motivation quickly. Any tips?

  • I’m still hanging in there at end of week 11. Started at the beginning of isolation, but am back at work now (teaching) but have managed to fit workouts into my morning routine. I can now say I can finish a push up set properly without having to drop to knees, so all those at the beginning thinking this is too hard, keep going you definitely build strength and improve greatly. I still whinge when I see a push up or burpee set coming up that hasn’t changed. Lol ��

  • What am I doing wrong? I have been consistantly doing this program…and have not lost any weight. week 11, day 5 and the changes I see arms and back toned, booty formed, but not much fat loss in stomach region…why? should I do more cardio on top of this?? my goal was to lose 2 inches from stomach and be more toned. which i feel more toned just didnt loose stomach fat.

  • I don’t know how to thank you Heather, i have discovered the good music and good workout for me, after 11 weeks, my body has changed. Sad coz next week it going to finish, but we still have many selections. Hug your cat for, me ������. I did dumbell yesterday he wanted to been seen ��������. We saw him for real

  • Thank you Heather for all the free great workouts and for your words of encouragement and wisdom at the beginning of every workout. ������‍♀️❤️

  • OUCH!!!! Do these abs exercises ever get easier? I don’t think so, Another sweaty mess, the body says thank you, Heather. Feeling rejuvenated…:) Stronger.!!!!!Mind Body…….Soul

  • hi I hate the gym! would u say this workout everyday with 5kg bumbells help me lose them extra lbs and tone me up? and of course a healthy diet thanks

  • Hi heather! I love doing all of your workouts and especially love the music you use! Do you have a playlist you could share or where do you get your music from?

  • you did all that in 1:20hours on your first day? its a bit hard to believe… at least 2:30 plus would have been required for such a long list lest tiring exercises right?!

  • I love your workouts!! I’ve been working for out for 3 weeks now, 5 days a week doing your videos with my Fiancé and we are starting to see results! This was a killer workout for us today! You’re wonderful!! Thank you!!❤️

  • This is NOWHERE near 7.7% body fat lol. AFTER the 4 weeks you’re sitting around 12% buddy, before the 4 weeks you were probably 16%. If you had 7.7% body fat your hormones would all be tanking to extremely dangerously low levels.

  • So I need advice, I’m doing a calorie deficit aiming to loose weight but don’t know if I’m doing it right, I eat around 1300 aday and atleast 200 cals burnt walking and a small workout like this about 2 days a week, I’m 135lb and 5ft5 aiming to loose 15lb. Is this okay

  • Done with that one. 8.5 pounds down since the beginning of the 12 weeks! Whew. Need to buy bigger weights for round 2, because I’m definitely stronger.

  • Yes, your program is super cool. So far I did every session and I really feel the physical difference. I can recommend it definitely.

  • LOVED THIS!! We all need to keep active during these very stressful times. My only comment is that maybe you might do some dynamic stretching at the end of the workout. Going from a RAPID heart rate (mine sure was!) to taking the head below the heart level can cause dizziness, fainting… also not good for anyone with high blood pressure. Taking the body to a slower heart rate then stretching might be more beneficial. Looking forward to more awesome workouts!!! (I do my Yoga separately from fitness workouts… ❤️)

  • Sweating like crazy from this one! Just goes to show you that short workouts like this one can be just as intense. Great addition to this morning’s Fitness Blender HIIT workout. You guys are amazing!

  • Solid workout except for those damn headstand pushups…fact is most people can’t do those and I feel like it can discourage people from even tryin the workout

  • I have loved this 12 week program and am so grateful for heather for creating this incredible content. Just struggling a bit with the repetition of the 45sec on 15sec off format almost every single day in these last 4 weeks. I was really enjoying the difference formats each week in the earlier weeks because it felt so different.Week 5-8 were definitely the best.

  • Hi.i had a question..i m a bit heavy on lower body..n got operated on right leg twice..i am not able to do full squat..n lunges is almost unbalanced..will I be able to do it ever n if yes how..also request you to share a link of ur lower body workout programs..thnks..u r an angel..love all ur vids..pls do help me with this query

  • Me: *Watches first couple of exercises “Okay, this doesn’t look too bad, I can get down with this.
    *Sees the handstand push ups.
    Me: Neeeeeevermind…

  • Handstand is not all about the balance, if you are not strong enough you need to practice every day and if you really want it, you will reach it soon. SO LETS GO! You don.t need ( how to do a handstand youtube video.s ) just try to stand on your hand… over and over again, every day! This is a good start for a stronger and healtier life. Good luck you! I know you can do this! Just do it. ��

  • Another great one in the books!! I was making the frog crunch harder than it should have been, got it down by the 3rd round. Did the Pilates 100 twice without stopping for the first time ever!! Abs are insane and awesome:) Thanks Heather!!!

  • Hello Sir, You did a great Job…..I’m also going to try this one for sure….But I want to know how many calories did you Burn daily by doing this…?

  • Great 10 minute full body workout! It is very useful for people who don’t have time to go to the gym or have a tight schedule. This kind of exercise allows you to work on speed and agility. It also helps you develop strength of your muscles and improve your balance.

  • I’m almost done with the 12 week program, wow do i feel/see a difference, down 4 pounds and the first time ever i can actually see some muscles appearing, which playlist would you recommend once finished with the program? Should i do it all over? Or do a May or June calendar? THANKS for everything!! Any advice on next steps would be amazing! @heatherrobertson

  • this will be hard today as i woke up several times during the night:( but i will push through and probably feel amazing afterwards:)

  • cannot believe it!! week 11 DONE! only 5 more workouts, it’ll take me longer then 12 weeks to finish but its been great! THANKYOU HEATHER!

  • Awesome sweat sesh!! Stronger me both mentally and physically at the end of week 10 ������Looking forward to week 11 ✊ Thanks Heather, you are �� the best ��

  • Can we have more workout without jumping please? I live upstairs and whenever I move too much, it makes all kinda noises and this annoys other people living under me a lot �� thanks very much!

  • my weight is 60kg and beginner in work out���� better for me to challenge myself by doing ur routine or i start bulk up from 60kg to 70 kg???