Table of Contents:
Energy Boosting Cardio Jumpstart Total Body Warm Up Cardio Workout
Video taken from the channel: FitnessBlender
4 Week Stress & Weight Loss Jumpstart
Video taken from the channel: Dr. Beth Westie
Metabolic Effect 4 Week Fat Loss Jumpstart Program
Video taken from the channel: Jade Teta
Week 4 Day 1 // Full Body Strength + Endurance Workout
Video taken from the channel: Heather Robertson
4 Week Jumpstart | Natalie Jill
Video taken from the channel: Natalie Jill Fitness
Week 4 Day 2 // No Repeats HIIT Workout // Full Body Circuit with Weights
Video taken from the channel: Heather Robertson
28 Day Resolution Jumpstart Workout Plan: Week 4BeFiT Bootcamp
Video taken from the channel: BeFiT
THE JUMPSTART EDITION 4-week metabolism boosting program Trick your body into burning calories more efficiently in just 4 weeks! Follow our JumpStart Program and learn how you can speed up your metabolism and fire up your fitness journey!Trick your body into burning calories more efficiently and stay energized all day, every day! Follow our 4-Week JumpStart Workout Plan if your goal is to speed up your metabolism and fire up your fitness journey.
Get motivated and become a fat-burning.Follow our 4-Week JumpStart Workout Plan if your goal is to speed up your metabolism and become a fat-burning machine! DOWNLOAD HERE. Quarantine Fitness Challenge. no-equipment 3-month free program.
With gyms now being off-limits, join us for the Quarantine Fitness.Most can expect to lose 10 lbs during the 4 weeks following the 4 Week Jump Start Program. This program is a great follow-up to the 7 Day Jump Start as well as a stand-alone product if you haven’t read my 7 Day Jump Start! You WILL LOSE 10 pounds the first month if you follow this program!
Inside This Simple to Follow Guide A Complete 4 Week Meal Plan.Jumpstart your Weight Loss, Tighten & Tone your Muscles & Drop a Jean Size in the next 4 Weeks with our “ 4-Week Jumpstart ” Personal Training & Nutrition Programme. Sometimes, life just gets in.Fitness. All Fitness Retreats Bootcamps Pilates Retreats Healing.
All Healing Retreats Emotional Healing Retreats Spiritual Healing Retreats Online Retreats Online Wellness Coaching Courses.welcome back to 4th week of beginners workout challenge DAY 26 01 minute Burpees 30 second squats 30 second triceps dips Total rounds 4 max duration: 9 mins Begin workout.You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice.
Wednesday, Saturday and Sunday will be your recovery days.The program also addresses functional fitness, mobility, cardio, nutrition, and supplements. Most important, this plan will lay the groundwork for more impressive results down the road. Training Overview.
This program is built around basic, foundational exercises because, well, that’s what works.Training Program: 4 Week Jump-Start Program. Program Objective: The Jump-Start program is designed to help you start acclimating your body to training with bands using both attachment free and attached band setups.
It is highly recommended that all new members go through this program. As you progress through the Jump-Start Program, feel free to attempt higher levels of difficulty as the 4 week.Get full archive course [Download] The 2015 4-Week Jump-Start Coaching Program – Ryan Lee and more than 2000++ course free, No Ads, No Waiting Time, No Capcha wsoarchives.com.
*What have you identified that worked for you? *What barriers have you overcome? ** (Victim Mask) What stories do you create when not following the program.Sometimes grabbing a workout buddy might help you stay in a program for the long haul. Another way to spice up your daily physical activity is to avoid the gym altogether and just go outside. “Take a walk and track how far you go with a pedometer.We’ve broken it down in 4 Weeks and are giving you the tools and exercise template to get you on your way to a more Pain-Free & Strong year.
Dr. Tyna’s 4-week jumpstart plan gives you the tools to to lower pain, lose weight, gain better health, energy and start on your way to getting stronger! Each week covers important topics, includin.The four workouts will remain consistent throughout the four weeks, but we’ll increase the degree of difficulty by adding sets, reps, distance, time, or a combination of all four.
You should work.
List of related literature:
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from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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from Complete Conditioning for Basketball |
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from The Active Female: Health Issues Throughout the Lifespan |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer |
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from Franco Columbu’s Complete Book of Bodybuilding |
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from Look Better Naked: The 6-week Plan to Your Leanest, Hottest Body-ever! |
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from Glute Lab: The Art and Science of Strength and Physique Training |
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from Fitness cycling |
109 comments
Thank you so much Heather! Your exercises made my quarantine bearable and exciting. I can already see a huge progress in my body shape and exercises are continuously getting tougher and challenging which is amazing! I have tried so many different exercises before but you really keep me going!
W4D2 complete! That was definitely what I needed to wake me up this morning.
12 week program round 2! Love seeing the progress I’ve made as I go through it again. Thanks for putting together such an amazing and generous workout program! Much love to you!
I always have low energy & this has helped a lot. Never knew about doing a warm up before workouts. New at working out, learning as I go.
I love your workouts Heather. You are so calm no shouting only bells at the end and start of exercises. Very challenging but so enjoyable too thank you from the U.K.
week 4 day 2 complete and it was another sweatfest. loved it.
wow circuit 2 killed me! those burpee hops and up down plank jacks were hard and I dont know how I could still be so bad at pushups! I liked it though, went by very fast and the abs were killer.
Ready for week 4 thanks Heather Robertson I love all your workouts
Thanks Heather for a great workoiut. I feel great Ginger from NH
I loved this workout! I completed day 2 for week 4. I felt the challenge in this one!
Love your workouts, varied and challenging all the time. Thank you, Heather!!
Amazing sweat sesh, even the cool down I was like ARGHHHHHH!
I LOVE your HIIT no repeat work outs! Busy mamas need these types of sweat sessions they can get in during nap time or when getting to the gym seems damn near impossible! Thank youuuuu!
Perfect warm up or just to get moving a bit at work at lunch time!:D
Abs set was a full out screaming session…aaahhhhhh! Love the feeling afterwards, so worth it!! Txs Heather!
I’m back! I haven’t been working because of school work and other things but I’m glad to be back! Let’s go week 4
Hey! Can you suggest some tips or workout to get lean slim legs? The calves of my leg are fat and i am a girl. I dont want to bulk them up. So can you please suggest [email protected]
You look so happy doing this. Happy to see you moving again!!! sending all my love
Did this video twice for quick 20 minute workout (I added a cool down)
I loved it. I am super motivated to go through week 4. The exercises are strong but at the same time, the intervals allow me to recover and focus on technique. Thank you Heather.
amazzzinnngg! just what i needed so happy to see that “cool down” haha
Love the no repeat workouts! Actual love ALL your workouts. They really are a sweat session! One request. Could we get an estimate of how many calories are burned in each session?
Can’t Believe I’m already at week 4! Thanks Heather. This challenge has been great for me and a motivation to wake up every day ❤️
Love the no repeat. By the time we get to abs, I’m dead lol. Thank you for a great sweat sesh b
Another quick and effective workout! Loved it. Definitely sweaty!!
Personally this was the hardest one yet…had to stop couple times which hasn’t happened until now…geez…
This is such a great workout after 3 months off the gym. I can feel my blood rushing again and my strength flooding back. Been a fan of fitness blender since 3 years ago, good job Kelli and Daniel!
I Wiil do this tomorow.
Today i was did your full body workout,+Strechg + ABS. I work so hard thanks for all your workout. I follow did i lot of rutine by YouTube, les mill, zeus, MMA, man Marker, body combat, by lesmills cos i love everything by lesmill ( dance, strechght, body attac, trx, bodypum) etc…. but now you are my favorite. female.
Wow…this one was pretty heavy compared to the last week:-)
Yessss! Great workout. Thanks Heather. This is the sweatiest I’ve been in this challenge. Bring it on!!
After weekends it was like a hell yesterday, but today I’m OК.
Today I was feeling so sore I thought that I couldn’t do it but I did an I feel awesome ☺.Thank you
Ahhh finally a new warm-up video ❤️
And would you look at that glow
This wasn’t that hard for me. I would use it for a quick workout. I’m going to do now the Insane Total Body HIIT 40/40. I only burned 120. Calories
My energy boosting cardio for mornings (Monday-Friday) is 2 kilometers walk-run to rail station.
I love the no repeat workouts. Thank you Heather and keep it coming. I really sweated. Burned 211 calories
Loved it! I was not at my best but I wouldn’t skip it and I’m so happy I didn’t!
Thank you so much for this workout plan!! It’s helping me lose the baby weight.
No repeats workout!!! These are my favorite!!!!!!!!!!!!!! Thank you Ms. Robertson!!!!!!!!!!
Hey! Thanks a lot! Your workouts are awesome! Sending you lots of love!
Can you do one on “How to not lose your boobs”. XD Thanks. 😉
Heather you are a GODDESS! so strong and perfect form. I hope to be like you one day
Just a quick workout today…this is all I needed…it was great
This was EPIC! Just finished and I’m so proud for myself! It was substantial harder than the past 3 weeks but for whatever reason my body didn’t need as many breaks as before. I feel 10x stronger and I owe it to you! Can’t wait to keep this journey going. Much love from Miami❤️
Hoolllyyy molly my kidney hurtso much i could not continue i skipped half of the last set to the stretch. I eat healthy and i drank water before starting is this normal?
Absolutely loved this workout. Burned 263 calories. Going 2 do day 2 right now
Yeah on week 4 and so pleased, I finally wake up and get excited about hitting my work out with you… Still finding the tricep push-ups hard… do half normal then on my knees!!! thanks again and I am sharing this with all my friends… Rachel is a couple of weeks behind me….
Today is my rest day but this is only seven minutes so no excuses! I’m starting right in
My arms!!! This is good!!! Can’t wait tomorrow workout,
This was the hardest one for me so far! So so difficult but I got through it and I am so glad I did.
Heather you are a BEAST! This workout kicked my butt! Thank you for always making your workouts challenging but manageable. It was another SWEATY SESS with you. THANK YOU! ❤️
Love no-repeats! And the abs exercises were so easy after legs workout
If you have neighbors below, or a judgemental teen daughter, do the half Jack! Haha
During jumping jacks Kelli: “here the no jump version if you have neighbors below”
Me: You’re so right. I shouldn’t disturb my neighbors!
I’m not ready to head back to the gym, so here’s to round two of the 12 week program. Thank you Heather for your hard work!
I am now fully convinced that NO REPEAT workouts are the bomb. They end so quick and I don’t have this dread of repeating another set lol
Heather, thank you for offering your trainings, they are great, they are helping me a lot to continue to get fit now, when I must stay at home cause of COVID-19 ☺️ You are fantastic! I will share to all my friends! Greetings from Spain!
after maybe like a year I’ve finally found my way back here
I don’t have my feet off of the ground for the Russian twists or the V crunch, but I got through them without stopping!:D
This is so perfect! I was getting ready for my strength training workout when I saw this video. I’m warmed up now and ready for my weights! Thanks for this! ♀️❤
Just starting week 4 loving this program also week 12 of lockdown in the UK xx
Do you ever feel that your motivation to move is just at a low point (these things definitely fluctuate)?
No matter why you’re feeling sluggish, you know that exercise and working out can make you feel better, more optimistic and more energetic. It’s not going to solve all of your problems but it’s definitely going to better equip you to handle them in a healthy way. But how do you bridge that gap actually take the steps to get yourself moving, when you’re feeling really low or demotivated? Keep reading for ways to beat a workout/motivation slump and if you have any tips of your own, we’re all ears:) @ https://bit.ly/2Urhvyx
A super workout! Thanks Heather.Targeted everything:) Great endurance workout too
I loooove this warm up! It became my go-to warm up. I never get bored of it! If I feel like I need to warm up for a little longer, I simply do it twice.
Thank you so much for this video, Kelli, Daniel, and FB team!!❤
Your workouts are great.
I love being able to switch it up.
Thank you soo much!!!
Water break! Lol
those abs exercices were really difficult, but when i ve finished i felt great
I can tell you’ve made major progress Kelli. So proud of you ❤️
Its my 4th week wish hope i can make it to 12 week…OMG…. …its gettig tough….
can’t believe how much a sweat with each session…. another one in the books!
not going to beat myself up that i had to stop a couple times
this one was tough
Is it ok to do this exercises six times a week instead of five?
July 7, 2020-round 2 week 4-day 2×2
July 8, 2020-round 2 week 4 day 2-1
week 4 day 1. what a workout!! doing modified workouts and feeling good.
I can’t understand how you are able to talk while training, I can’t even think while training
I’m back from the gym, wish I had this before I went would of gave me the extra boost Tuesday will b trying this.
whoa dem froggers rly killed me T.T sigh but such a good workout!!!
Also a relatively low-impact cardio routine if you do it 4-5 times in a row! Love that!
Completed Week 4 day 1!!!! Today felt good. I appreciate when workouts include weights and no weight exercises. This was the right combination for me!
Love this! Glad you are back and feeling better. Dont’ be afraid to take time off whenever you need it!!!!
Can you make a thigh and butt workout video that is okay for someone with varicose veins too do? (Squats are not encouraged when you have varicose veins unfortunately
Definitely non repeat workouts are best for motivation during exercise ♡
No repeats are the best. Thanks Heather. These workouts are something to look forward to during lockdown. Even the kids are doing them with me!
Definitely not feeling as strong or as motivated as the first 3 weeks but we are still sweating through it!!
Hey Fitness blender, I want to share with you guys that I am suffering from fever since last night and couldn’t sleep at night so I slept until 12 at noon and I couldn’t make up my mind about what to do, so I thought of taking exercise but I felt that a full time workout routine won’t be good yet as I haven’t healed properly but doing just this IN HIGH FEVER makes me feel so wonderful. I don’t even know how to thank you guys. God bless you!
Haha I need to do this in the basement or something. The floors to squeaky and things wobble where I’m living now always loved your videos it helped me lose weight in the past, now I gotta work off this baby weight
This is my favorite so far. I’m on Week 5 Day 1, but now I come back and do this one when I have extra energy! I love the no repeats!
Thank you! I really like this format, maybe even more than no-repeats.:)
Great job Heather!! I think this is the most organised free-plan workout in YouTube ever!
That was super super super chalenging, long set it is a bomb. thank you so so much for inspiring me every day. i absolutely love your workouts, you are the best
Did a run this morning then went on to do this, and now I’m pretty sure my legs have fallen off because I can no longer feel them
Heather just want to say a massive thank you for all these free sessions. Am on week 4 and absolutely loving it. Have really noticed a difference in how I look and feel. I have become addicted to your no nonsense and sweaty workouts! Thank you!
Wohoooo Week 4 Day 1, completed!!!
I don´t know you, reader of this post, but I am super pumped… I managed to do 10 triceps push ups (my knees in the floor) but the first day I would only do one… barely… and with terrible form and very shaky everything.
I am ready to get through this week!
Best of luck to you, your path is amazing and is definitely worth it!
BTW: I still do a lot of modifications, but I will get to it!
Wohooo!!!
I am successfully on week 4 and lost 10 pounds already.. I not gonna stop.. Pain can kiss my a##
Awesome workout. It would be easier wearing asymetric leggins.
Done. This one is great! Still trying to master the diamond pushup. Whew!!! The music for the cool down was interesting. It sounded like it was on chipmunk speed for some reason? ha
Those Frog Hops were Unbearable
Still i managed to get through
Great work out and feeling more strength all over, and of course a great playlist:) that keeps me going!!
Long circuits but surprisingly not too bad! I really enjoyed this one
Love the new warm up video! I was getting a little bored with your old ones, but I can’t warm up without you the way boxer shuffels put me into a workout mood! <3
Just did this workout! It was wonderful and a perfect warm up for a brutal HIIT workout! Thanks Kelli!:)
This is so perfect for me in the morning while I wait for my coffee to brew!
Don’t know how it’s possible for somebody to dislike these videos, they’re great!
if I’m honest I have no idea how I’m still here and it’s week 4 already. but I know that I love it and I think what has me still going is that I never get bored with each day its different and more challenging which is what most of us need during this quarantine. thank you heather <3
I watched this video with the battery running low 1like that.
❤️ thanks Kelli for this little burner!!! I need this for work or those days when I don’t feel motivated to get my “workout complete”!
I say screw the neighbours! They can handle 30 seconds of jumping
I love no-repeat workouts! makes me push harder with each new move. But Booo, just when I started doing lunges my right knee started to hurt:( pray for me I hope its nothing serious
always love your workouts!❤️ got inspired by my sister to stay healthy and she recommended you guys! your workouts and enthusiasm always help:)