4 Week Beginner Strength (Total Body + Core + Mobility)

Average Weekly Training Hours 02:11
Training Load By Week
Average Weekly Training Hours 02:11
Training Load By Week

This 4 week supplemental strength program is designed for someone who is new to resistance training and is looking to jump start their fitness program!

Sample Day 2
1:00:00
Total Body (Lower Body Push/Upper Body Pull + Core)

Circuit 1
1. DB squat
Hold two dumbbells to the side of your body and slowly descend into a squat trying to get the thighs to parallel with the floor. If this is challenging than begin with body weight squats and touch your butt back to a bench to ensure that your weight is staying in your hips and heels.

2. Lat Pulldown
Begin by placing the hands on the lat pull down bar at slightly wider than shoulder width, depress shoulder blades but taking shoulders away from the ears and start pulling the bar down in front of the body toward the collar bones. Slowly allow the bar to lift back up.

3. Quadruped Hold- 10 breaths.
Begin on hands and knees in a table top position, tuck toes underneath and gently lift the knees off the ground just high enough that you could slide a piece of paper under them. Maintaining a flat back and knees slightly off of the ground, take 10 deep inhales and exhales breathing through your diaphragm or belly.

Circuit 2
1. DB reverse lunge- hold two dumbbells to the side of the body, maintaining a tall spine, step one foot back and begin descending the back knee toward the ground. The knee doesn't have to touch the ground. Knees should around 90 degrees at the bottom of the movement.

2. Seated cable row-
Sitting up tall on seated cable row or machine, grab onto handle and begin pulling the shoulder blades back while keeping shoulders away from the ears, tall spine is key. Allow arms to slowly reach back forward without letting the torso move forward. 

3. Forearm plank- 10 breaths
Start in forearm plank position with fists separated and feet glued together, squeeze glutes and visualize pulling elbows towards big toes and feet toward elbows without moving. 
Take 10 large inhales and exhales.

Circuit 3
1. DB step ups
Holding on to two dumbbells or body weight, keep one foot on bench or step no higher than knee height and step up trying not to use back leg to push off. Slowly descend back off of the bench or step. Do one leg at a time and keep foot on box for entire set. 

2. DB rear flys or machine rear flys
Using lightweight dumbbells lean forward from athletic stance and with a flat back and slightly bent elbows(think of holding onto a beach ball at the bottom of the movement) begin bringing both arms out to the side but not above your body and then slowly lower back to the start.

3. Cable anti rotation press
Set cable or light resistance tubing at chest height then turn 90 degrees so cable is at your side. Lowering in to quarter squat with cable or tubing on either left or right side hold on with both hands and begin pushing the resistance away from the body while maintaining your midline. Body weight should stay back in hips and heels and bellybutton should be pulling in to the spine. Repeat on both sides for the 15 repetitions.

Sample Day 4
1:00:00
Total Body (Lower Body Pull/Upper Body Push + Core)

Circuit 1
1. DB Deadlift- Holding on to two dumbbells stand with feet hips distance apart. Slowly shift your hips back with soft knees while maintaining a flat back, neutral spine and looking up slightly. Then lower down until dumbbells reach past knees to mid shin and then slowly stand back up to tall.
2. DB Overhead Shoulder Press- Standing tall, start with two dumbbells at shoulder height and press both up overhead so that biceps are next to the ears at the top of the movement. Keep tailbone slightly tucked under and belly button in.
3. Crab walk- 10 breaths
Start by sitting on the floor, with hands behind you and feet in front. You'll then lift your butt off the ground and have 4 points of contact, feet flat on the floor and hands flat on the floor. From the side your body will look like a Capital 'M'. Start walking backwards moving opposite hand and foot together. IF wrists bother you then just hold the crab position for 10 inhales and exhales without movement.

Circuit 2
1. DB lateral Lunge- Holding two dumbbells step one foot out laterally to the side and begin shifting weight back into the hip slowly descending until the thigh is close to parallel with the floor and then slowly come back up bringing feet back to starting position. If you are lunging to the Right, your right leg will be bending and your left leg will remain straight. Do all 15 repetitions on one leg before you switch.

2. Dumbbell incline chest press-
With bench on inclined position, start with both dumbbells in neutral position next to the shoulders and begin pressing them straight up over the chest. Slowly descend allow the elbows to reach out to the sides but not drop below the body.

3. Side Plank- 10 inhales and exhales
Start in forearm plank on elevated bench with both feet together and rotate the body to begin side plank. Shoulder should be stacked over the elbow. Hold on each side for 10 inhales and exhales. IF position is too advanced, bring it down to the floor and bring bottom knee down into bent position so weight will now be on elbow and bottom knee. Top arm can stay on hip and top leg will remain straight.

Circuit 3
1. Hamstring curls off stability ball-
start on your back with heels on top of stability ball and knees bent over hips. Lift hips up off of the floor and extend both legs out then pressing heels into ball slowly drag ball back toward hips for 15 leg curls. Note- try not to allow knees to lock out or hyperextend will straightening.

2. Elevated Push ups-
Off of bench or elevated bar maintain plank body position with neutral spine and slowly lower down toward bench or bar with elbows bending out to the side at 45 degrees and then press back up. 

3. Straight Arm Plank to knee in-
Maintaining a straight arm plank lift one leg up and bring knee to the outside of elbow on the same side and then slowly extend the leg back out. Bring knee to elbow slowly for 15 repetitions on one side at a time.

Sample Day 7
0:15:00
Weekend Lower Body Foam Rolling/Mobility/Core

Foam Roll quads, glutes, hamstrings and calves performing 10 sweeps of each muscle group

Mobility Drills- refer to welcome note
Cat Cow
Thread the needle
1/2 kneeling psoas

Core
single leg bridges- laying on back with knees bent bring one knee into the chest and slowly lift hips up and off of the ground while holding on to the knee. 10 per side

frog bridges- with both knees bent, bring the bottoms of the feet together and allow both knees to drop out to the side. Lift hips up and off of the ground 10 times keeping the feet together.

Sample Day 9
1:00:00
Total Body (Lower Body Push/Upper Body Pull + Core)

Circuit 1
1. DB squat
2. Lat Pulldown
3. Quadruped Hold- 10 breaths

Circuit 2
1. DB reverse lunge
2. Single Arm DB row off bench or seated cable row
3. forearm plank- 10 breaths

Circuit 3
1. DB step ups
2. DB rear flys
3. Cable anti rotation press

Sample Day 11
1:00:00
Total Body (Lower Body Pull/Upper Body Push + Core)

Circuit 1
1. DB Deadlift
2. DB Overhead Shoulder Press
3. Crab walk

Circuit 2
1. DB lateral Lunge
2. Cable Chest Press
3. Side Plank

Circuit 3
1. Hamstring curls off physioball
2. Elevated Push ups
3. Straight Arm Plank to knee in

Sample Day 14
0:15:00
Weekend Lower Body Foam Rolling/Mobility/Core

Foam Roll quads, glutes, hamstrings and calves performing 10 sweeps of each muscle group

Mobility Drills- refer to welcome note
Cat Cow
Thread the needle
1/2 kneeling psoas

Core
single leg bridges- laying on back with knees bent bring one knee into the chest and slowly lift hips up and off of the ground while holding on to the knee. 10 per side

frog bridges- with both knees bent, bring the bottoms of the feet together and allow both knees to drop out to the side. Lift hips up and off of the ground 10 times keeping the feet together.

Sample Day 16
1:00:00
Week 3- Progressed...Total Body (Lower Body Push/Upper Body Pull + Core)

Circuit 1
1. DB squat- add 2.5-5lbs
2. Lat pulldown- add 5lbs of resistance
3. Quadruped Hold- 15 breaths

Circuit 2
1. DB reverse lunge add 2.5lbs
2. Single Arm DB row off bench or seated cable row- add 2.5-5lbs
3. forearm plank- 15 breaths

Circuit 3
1. DB step ups- add 2.5-5lbs
2. DB rear flys- add 2.5-5lbs
3. Cable anti rotation press- add 2.5lbs

Ari Weinstein
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Energy Multisport Coaching

We pride ourselves on the level of service we provide to every athlete. We are not just here to write training plans but rather to help guide and coach you through all of the ins and outs of training for endurance sports. Our coaching philosophy involves a highly individualized approach ensuring that your program is designed specifically for you and your needs. Lets work together to reach your goals, PR's and podiums.