4WK BEGINNER LEVEL 1

Ashley Clarke

Coach

Ashley Clarke

Use this program if you have 'some' training experience but have had a break from training or are looking to 'get back into it'. This is for people who want to train at home with minimal equipment in smaller spaces.

$128

Get 4WK BEGINNER LEVEL 1

Features

Programming 3 days per week

3 workouts a week that range from full body to begin with, leg day, upper body & circuit.

Delivered through TrainHeroic

A lifeless PDF is so last year. Know you can have everything need all through an app.

Equipment

Required

Resistance bands, dumbbells

Sample Week

Week 1 of 4-week program

Sunday

FULL BODY 1 B1 WK 1

BANDED GLUTE RAISE

30, 20, 10

BANDED SQUAT PULSE

3 x 10

BANDED SIDE TO SIDE STEP

3 x 20

INCHWORM

2 x 40:20

REVERSE LUNGE

2 x 40:20

MOUNTAIN CLIMBER

2 x 40:20

PRISONER HIGH KNEES

2 x 40:20

AB BIKE

2 x 30

TRANSVERSE AB HOLD

2 x 30

CRUNCH

2 x 30

TRAIN WITH ME FB1 B1 WK1

Tuesday

FULL BODY 2 WK1 B1

PLANK TOE TOUCH

3 x 10

V STEP

3 x 10

BODY WEIGHT SQUAT

3 x 10

OVERHEAD TRICEP EXTENSION

3 x 10

SINGLE ARM THRUSTER

3 x 10

GLUTE RAISE

3 x 30

GLUTE RAISE MARCH

3 x 30

GLUTE RAISE HOLD

3 x 30

DECLINE SIT UP

3 x 30

SINGLE BENT LEG RAISE

3 x 30

TRAIN WITH ME FB2 B1 WK1

Thursday

FULL BODY 3 WK1 B1

Y PULSE (body weight)

3 x 12

T PULSE (body weight)

3 x 12

SHOULDER TAP Beginner

3 x 10

HIP HINGE

2 x 40

STANDING Y RAISE

2 x 40

DB SQUAT PRESS

2 x 40

DB SNATCH

2 x 40

PLANK

1 x 2:00

ELBOW TO KNEE CRUNCH BEGINNER

3 x 30

TABLE TOP GLUTE RAISE

3 x 30

TOE TOUCH

3 x 30

TRAIN WITH ME FB3 B1 WK1

Coach

More from Ashley Clarke

Ashley Clarke

Certified Personal Trainer, Online Coach & L1 Precision Nutrition

FAQs

What should I do on my non training days?

Walking is great, any other activity you enjoy doing that keeps you moving. Building exercise into your life is key. I also provide stretch sessions & beginner ab workouts inside my community. Just shoot me a message if you would like to join.

What if I can't keep up with the training video or need to rest?

Your workout is your own & you should go at your own pace. Rest as you need. You may not use the training video, some prefer to write the workout on a whiteboard & complete at your own pace. The training video is just there to make things more efficient as you are learning the names of exercises.