4WK BEGINNER LEVEL 2

Ashley Clarke

Coach

Ashley Clarke

This is a home workout program for those with training experience. You are confident with hip thrusts, deadlifts, lunges & using the fit ball. Like all my programs this is leg focused, building shape in glutes & hamstrings while maintaining a feminine upper body & mid section. There are 4 workouts a week.

$128

Get 4WK BEGINNER LEVEL 2

Features

Programming 4 days per week

Leg days to shape & build glutes. Full body to challenge your cardio fitness & upper body & abs for strength.

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Equipment

Required

Dumbbells (two sets), resistance bands, deadball, gym bench, fit

Sample Week

Week 1 of 4-week program

Sunday

LEGS

BANDED GLUTE RAISE - Feet elevated

40, 30, 20, 10 @ 4:00, 3:00, 2:00, 1:00

BANDED HIP THRUST

1 x 30

DB DEADLIFT

3 x 10

FIT BALL HAMSTRING CURL

3 x 10

DB SUMO SQUAT

3 x 10

BANDED SQUAT PULSE into CRAB WALK

3 x 10

DB REVERSE LUNGE

1 x 20 @ 6:00

GOBLET SQUAT

1 x 10 @ 6:00

SLIDING LATERAL LUNGE

1 x 10 @ 6:00

Monday

UPPER BODY & ABS WK 1 B2

PRONE WEIGHTED ARM CIRCLE

3 x 5

MOUNTAIN CLIMBER

3 x 10

V STEP

3 x 10

OBLIQUE PULL PUSH

2, 10

INCLINE PUSH UP (Beginner)

1 x 10 @ 7:00

TRICEP DIP

1 x 15

SINGLE ARM PLANK ROW

1 x 5

LATERAL HAND WALK OVER DB into DB TAP

1 x 10 @ 7:00

TRICEP WALL EXTENSION

10, 2

INCHWORM PUSH UP

10, 2

HANDS TO FEET CRUNCH

2 x 30

2 POINT SINGLE LEG CRUNCH

3 x 30

AB BIKE

3 x 30

TRANSVERSE AB HOLD

3 x 30

Wednesday

LEGS 2

SEATED BANDED ABDUCTION - 30-30-30

3 x 30

BANDED DB SQUAT PULSE

1 x 20:10

DB SINGLE LEG DEADLIFT

3 x 8

SINGLE LEG GLUTE RAISE

3 x 10

OVERHEAD SPLIT SQUAT

3 x 10

DB STEP UP

1 x 10 @ 6:00

STEP OVER

1 x 10

KNEE DRIVE on BENCH

1 x 10

Thursday

FULL BODY

PUSH UP

2 x 10

GLUTE RAISE MARCH

2 x 20

LEANING SPLIT SQUAT

12, 10, 8

CURTSEY LUNGE - Constant Tension

1 x 12 @ 6:00

FOOT TAP

1 x 20 @ 6:00

RUNNING PLANK

1 x 20 @ 6:00

KNEE DRIVE into KICK BACK

3 x 10

DB SQUAT PRESS

3 x 10

WEIGHT PLATE HALO

3 x 10

DB SNATCH

3 x 10

FIT BALL ROLL OUT

2 x 45

PLANK/HOLD ON FIT BALL

2 x 45

Coach

More from Ashley Clarke

Ashley Clarke

Certified Personal Trainer, Online Coach & L1 Precision Nutrition

FAQs

What should I do on non workout days?

Walking is great, any other activity you enjoy doing works too. I have stretch sessions & ab workouts available inside my community, they fill the gaps nicely. Shoot me a message if you are looking for some ad ons.

How do I warm up before my workout?

The first exercise in each workout is a small warm up but I recommend you do your own due diligence before each session. Move your body, dynamic stretches, mobilise what is stiff. A hot shower is my #1 recommendation & make sure you are fully awake as you will get more out of each workout.