Your 4-Week Beginner Training Blueprint

We will train/work with a timer during the first 3 weeks instead of reps or % RM to get used to resistance fatigue. In week nº 4, we add weight and increase the workload in every exercise. 
Very important to always try to maintain the best possible form, don’t overforce yourself trying to speed up the times. Make sure to watch out for your back, general body position, and joint alignment. Our aim is to help you and motivate you to be the Alpha, not to get injured or be a quitter, so trust the process, and the results will come.
Before starting the plan, please check the exercise at home, take a minute to watch the video, the technique, and if you have any doubts, don’t hesitate to ask us.

Day 1-3

There are 3 ways to do this table.
Option A: What I recommend to you is to start with A-bw squats and continue with push-ups, then walking lunges, and so on. Once you’ve finished all the exercises, repeat them 4 times. So it will be a full-body circuit training. If the gym is not crowded, this is the best choice. If it is s,o go to B or C.
Option B: Classical way, to do each exercise at the time. E.g.: BW squat for 45 sec, rest and repeat again 4 times (and so on), then go to the second exercise and so on.
Option C: You can do paired exercises. E.g.: first bw squat, rest, and then push up, then rest and back again to bw squats.

Day 2-5

DAY 3
High Intensity Cardio

Interval training + recovery cardio.
This plan can be done either running, on the bike, rowing machine, skipping, or another way. 

Interval:
 - 3 min slow intensity + 30 sec as fast as possible ( slow: in scale of 1 to 10, where 10 is sprinting or as fast as possible, go around 6). 
 - 3 min slow intensity + 30 sec as fast as possible
 - 2 min slow intensity + 30 sec as fast as possible
 - 1 min slow intensity + 30 sec as fast as possible
 - 30 sec slow intensity + 30 sec as fast as possible
 - 1 min slow intensity + 1 min as fast as possible
 - 2 min slow intensity + 30 sec as fast as possible
 - 3 min slow intensity + 1 min as fast as possible
+ recovery running. -🡪 20 min intensity 5-6.

Week 4: 
This last week, we’ll increase the resistance in each exercise. We’ll have the same time (45 sec), but we’ll perform 12 reps in each exercise. How do I choose the weight? Use this simple rule: it has to be heavy enough to do 12 reps but not able to do 15 reps.  Always let a couple of reps on the energy storage.  We don’t reach muscle failure (muscle failure means that we can’t do one more rep, eg, if I said 12 reps and you do very heavy and can’t lift more after 11 or 10, that’s what we call - we can't win against the resistance. 

Day 1-3

Day 2-5