Free 4 Weeks Starter Fitness Program

Overview-4 Weeks Starter Fitness Program

This program was created with the intention of helping the widescale population experience health, functional & fitness benefits through exercise, without the direct barrier of a fee. This is in keeping with our mandate of helping those who come into contact with us, lead a sustainably healthier lifestyle. Once you commit 100% to this program, you will experience beneficial results. This program can be executed by beginners-advanced persons; youth-senior; individuals with cardio-metabolic (diabetes, heart disease, High blood pressure…); joint-specific (arthritis); or any other pain.

Some of the instructional workout videos herein were created via a LIVE stream.

 

Benefits of The Workouts Herein (General)

Increased Tone. Reduced Bodyfat. Increased functionality (mobility…) Improved blood glucose metabolism. Increased self-confidence.

 

How Many Days Weekly You Should Work This Program

This program is primarily structured for 5 days weekly of work on your part (Mon-Fri).

Medical Clearance

Be sure to get clearance by your medical doctor, before engaging in this 4 weeks program.

 

Note Briefly-Liability Waiver

By engaging in the workouts herein, you accept full responsibility of all hazards and risks associated with the workout(s); similarly, you waive all liability claims to O’Shane Bryant Fitness Limited, it’s team, and/or partners.

Affiliate Notice

For some workouts herein, we have hyperlinked products to the website(s) of our affiliate partner(s). These products are recommended for you to get the most value from the workout.

Week 1

Day 1: March on Spot & Kneeling Plank

• 10 minutes march on spot or brisk walk.
• 4 sets of 50 butt kicks. 20 sec rest between.
• 3 sets of 20 sec plank. 30 sec rest between

 

Day 2

• March on Spot/Brisk Walk for 10 minutes.
• Butt Kick (alternating): 4 sets of 50 reps.
• Bodyweight Clean & Press: 3×25 reps.

 

Day 3

• March on Spot/Brisk Walk for 10 minutes.
• Butt Kick (alternating) 4 sets of 50 reps; 20sec rest.
• Body Weight Clean & Press: 3×25 reps; 30 sec rest.
• Jump Jack: 3×30; 30sec rest.

Day 4

• March on Spot/Brisk Walk (indoors or outdoors) for 10 minutes.
• Butt Kicks 4 sets of 50 (20 sec rest bet).
• Body Weight Clean & Press (3×25).
• Jump Jack (3×30).
• Standing Russian Twist  (3×25 per side)

Day 5

5K or 3 Miles Brisk Walk, or Run.

Weekend-Rest

Week 2

Day 1

• March on Spot/Brisk Walk (indoors or outdoors) for 10 minutes.
• Butt Kick (alternating), 4 sets of 50 reps; 20sec rest between.
• Bodyweight Clean & Press: 3×25 reps; rest 20 sec.
• Jump Jacks (3×30); rest 30 sec.
• Standing Russian Twist (3×25 per side).
• Deadlift with Mopstick (3×15); 20 sec rest bet.

 

Day 2

• March on Spot/Brisk Walk (indoors or outdoors) for 10 minutes.
• Butt Kick (alternating), 4 sets of 50 reps; 20sec rest between.
• Bodyweight Clean & Press: 3×25 reps; rest 20 sec.
• Jump Jacks (3×30); rest 30 sec.
• Standing Russian Twist (3×25 per side).
• Deadlift with Mopstick (3×15); 20 sec rest bet.
• Standing Leg Raises (side): 3x 10 each.

 

Day 3

• March on Spot/Brisk Walk (indoors or outdoors) for 10 minutes.
• Butt Kick (alternating), 4 sets of 50 reps; 20sec rest between.
• Bodyweight Clean & Press: 3×25 reps; rest 20 sec.
• Jump Jacks (3×30); rest 30 sec.
• Standing Russian Twist (3×25 per side).
• Deadlift with Mopstick (3×15); 20 sec rest bet.
• Standing Leg Raises (side): 3x 10 each.
• Squat-Kneelift (Bodyweight): 3×10; five knee lifts per leg.

 

Day 4

• March on Spot/Brisk Walk (indoors or outdoors) for 10 minutes.
• Butt Kick (alternating), 4 sets of 50 reps; 20sec rest between.
• Bodyweight Clean & Press: 3×25 reps; rest 20 sec.
• Jump Jacks (3×30); rest 30 sec.
• Standing Russian Twist (3×25 per side).
• Deadlift with Mopstick (3×15); 20 sec rest bet.
• Standing Leg Raises (side): 3x 10 each.
• Sit Ups/Crunch: 3×10 each; Use Yoga Mat

Day 5

• March on Spot/Brisk Walk (indoors or outdoors) for 10 minutes.
• Butt Kick (alternating), 4 sets of 50 reps; 20sec rest between.
• Bodyweight Clean & Press: 3×25 reps; rest 20 sec.
• Jump Jacks (3×30); rest 30 sec.
• Standing Russian Twist (3×25 per side).
• Deadlift with Mopstick (3×15); 20 sec rest bet.
• Seated/Standing Shoulder Press (clench fist or open palm)

Week 3: Flush & Vetox (Mon-Wed); Watch Instructional Video

 

Day 1

• March on Spot/ Brisk Walk for 15 minutes.
• Clean & Press with light weights (5lb pair-15lb pair); 3×25; rest 30sec.
• Jump Jack 3×40
• Standing Russian Twist (3×30 per side).
• Superman Raises (3×15 reps). Use Yoga Mat

 

Day 2

• March on Spot/ Brisk Walk for 15 minutes.
• Clean & Press with light weights (5lb pair-15lb pair); 3×25; rest 30sec. Shop Dumbbells (Jamaica)
• Jump Jack 3×40
• Standing Russian Twist (3×30 per side).
• Plank 20sec. Use Yoga Mat

 

Day 3

• March on Spot/ Brisk Walk for 15 minutes.
• Clean & Press with light weights (5lb pair-15lb pair); 3×25; rest 30sec.
• Jump Jack 3×40
• Standing Russian Twist (3×30 per side).
• Push ups from floor (3×8 reps).

Day 4-generally rest 45sec bet sets.

• March on Spot/ Brisk Walk for 15 minutes.
• Jump Jack (3×40 reps)
• Bodyweight Squat: 3×20.
• Deadlift with light weight (2x5lb-2x15lb); 3 sets of 20 reps. Shop Dumbbells (International)
• Seated Russian Twist (3×20 reps)

Day 5-generally rest 45sec bet sets.

• March on Spot/ Brisk Walk for 15 minutes.
• Light Weight Bent Over Row (2x5lb-2x15lb); 3 sets of 20 reps.
• Light Weight Reverse Fly Exercise (bodyweight-2x5lb); 3 sets of 20 reps.
• Sit Ups: 3×10 reps.
• Lay on tummy superman raises: 3×15 reps.

Week 4

Day 1

5K Brisk Walk/Jog

Sit ups: 3×10

Seated Russian Twist: 3×20 per side (bodyweight).

 

Day 2

10 min brisk walk

Lay on tummy pushups off floor: 3×8

Superman Raises: 3×20

 

Day 3-generally rest 30sec between

• 10 min brisk walk.
• Clean & Press with light dumbbells: 3×25 reps. Shop Dumbbells (Jamaica)
• Reverse Fly (fists clenched): 3×30 reps.
• Side Plank: 3x20sec per side.
• Front Plank: 3x30sec per side.

 

 

Day 4

• March on Spot/ Brisk Walk for 15 minutes.
• Bodyweight Squat: 3×30.
• Deadlift with light weight (2x5lb-2x15lb); 3 sets of 25 reps. Shop Dumbbells (Jamaica)
• Seated Russian Twist (3×20 reps)

 

Day 5

5K walk/Run

Execute Core Challenge Below

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