When it comes to a fitness program, challenging yourself by testing what you’re truly made of isn’t easy – it may feel even a little uncomfortable at times. So, why would you go through the trouble and ‘torment’ yourself?
Because pushing your limits (safely) is the way to become the best version of yourself. It’s likely that your mental barriers are stronger than the physical ones.
We know you’ve got what it takes, but do you? Are you ready to discover your true potential?
This 4-week fitness program, created by CrossFit coach Frederik Aegidius
Fitness PROgram Workouts: STrength, HIIT, MObility, Active Recovery
The 4-week fitness program consists of four different different workouts that focus on improving different areas: strength, high-intensity cardio, mobility and recovery.
Movements, reps and time vary depending on the focus of each session but some compound movements are included in several routines – for example, movements that combine burning calories and building strength, as they give you the most bang for your buck.
HIIT
In the HIIT sessions you should be moving fast and breathing heavily.
You’ll find yourself out of breath and with a burning sensation in your muscles – but that’s where results are made!
Strength
The pace of the strength sessions should be slower than in HIIT.
The focus should be on proper technique and undoing the hours of sitting that most of us have to do every day.
MOBILITY
Strength alone isn’t enough – not even cardio and strength together, although combining the two will give you the best of both worlds.
Moreover, you need mobility training to increase the range of motion, have functional muscles and control different types of movements.
ACTIVE RECOVERY
Doing light activities is a great way to softly activate the muscles and increase blood flow to the damaged tissues to promote regeneration.
Together with enough rest, sleep, nutrition and time, active recovery workouts will speed up the recovery process.
Monday
Strength session
Watch video Week 1 – Monday: Strength session
Warm-up
5 burpees 5 sit-ups 5 push-ups Tempo: every minute on the minute for 10 minutes
Superset
Air squats Push-ups Repeat set 5 times, starting every 3 minutes
Superset 2
Good mornings Chair dips Repeat set 5 times, starting every 3 minutes
Superset 3
Lunges Max effort push-up hold Repeat set 4 times with no rest between sets
Bonus
Tabata sit-ups Reps: as many as possible in 20 seconds Sets: 8 (10-second rest between sets)
Tuesday
HIIT
Watch video Week 1 – tUESDAY: hiit
Warm-up
10 air squats 5 good mornings 5 tuck jumps Tempo: every minute on the minute for 10 minutes
3 rounds (1 minute of each)
Burpees Squat jumps Mountain climbers Rest
Bonus
4 inchworms + 30-second squat holdSets: 3, no rest between sets
Thursday
Mobility
Watch video Week 1 – Thursday: Mobility
Warm-up
27 squats and good mornings with different stances 10 minutes of running or 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
Couch stretch, 2 minutes each side 20 air squats Twisted lizard, 1 minute each side 10 Cossack squats Pigeon stretch, 1 minute each side 20 good mornings Shoulder stretch, 1 minute each side 20 air squats (tempo: 2222) Pancake stretch, 1 minute
Saturday
Strength & HIIT
Watch video Week 1 – Saturday: Strength & hiit
Warm-up
10 jumping lunges 5 push ups 5 hollow rocks Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
Split squats Glute bridge Reps: 8 Sets: start immediately after air squats Tempo: free Split squats Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
5 rounds with no rest between rounds 10 jumping lunges 10 burpees 10 superman rocks
HIIT workout option 2 (outdoors)
200-400 meter run (decide a distance that will take you 1 minute 30 seconds at 85% effort) 5 rounds, start every 2 minutes
Bonus
Bicycle crunches 100 reps in total You can take a break if needed
Monday
Strength session
Watch video Week 2 – Monday: Strength session
Warm-up
5 burpees 5 sit-ups 5 push-ups Tempo: every minute on the minute for 10 minutes
Superset 1
Air squats with object Diamond push-ups Repeat set 5 times, starting every 3 minutes
Superset 2
Single leg straight leg deadlifts Push-up plank walks Repeat set 5 times, starting every 3 minutes
Superset 3
Tempo cossack squats Bent over W&Ys (shoulder strength) Repeat set 4 times with no rest between sets
Bonus
Tabata hollow rocks Reps: as many as possible in 20 seconds Sets: 8 (10-second rest between sets)
Tuesday
HIIT
Watch video Week 2 – tUESDAY: hiit
Warm-up
10 air squats 5 good mornings 5 tuck jumps Tempo: every minute on the minute for 10 minutes
4 rounds (1 minute of each)
Burpees Squat jumps Mountain climbers Rest
Bonus
40 alternating lunge jumps+ 30-second superman holdSets: 3, no rest between sets
Thursday
Mobility
Watch video Week 2 – Thursday: Mobility
Warm-up
27 squats and good mornings with different stances 10 minutes of running or 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
Pigeon stretch 2 minutes each side 20 air squats Twisted lizard, 90 seconds each side 10 Cossack squats Couch stretch, 90 seconds each side 20 good mornings Shoulder stretch, 90 seconds each side 20 air squats (tempo: 2222) Pancake stretch, 90 seconds
Saturday
Strength & HIIT
Watch video Week 2 – Saturday: Strength & hiit
Warm-up
10 jumping lunges 5 push ups 5 hollow rocks Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
Split squats with object Glute bridge Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
5 rounds with no rest between rounds 10 jump squats 10 sit ups 10 up downs 3 inch worms Bonus 100 reps of hollow rocks. You can take a break if needed.
HIIT workout option 2 (outdoors)
5 rounds with no rest between rounds 200-meter run 20 air squats 20 push ups Bonus Sprint 20 meters and walk back every minute on the minute for 10 minutes.
Monday
Strength session
Watch video Week 3 – Monday: Strength session
Warm-up
5 burpees 5 sit-ups 5 push-ups Tempo: every minute on the minute for 10 minutes
Superset 1
Air squats with heavier object Push-ups Repeat the set 5 times starting every 3 minutes
Superset 2
Single leg straight leg deadlifts Chair dips Repeat the set 5 times starting every 3 minutes
Superset 3
Lunges Maximum effort push-up hold Repeat the set 4 times with no rest between sets
Bonus
Tabata crunch Reps: as many as possible in 20 seconds Sets: 8 (10-second rest between sets)
Tuesday
HIIT
Watch video Week 3 – tUESDAY: hiit
Warm-up
10 air squats 5 good mornings 5 tuck jumps Tempo: every minute on the minute for 10 minutes
5 rounds (1 minute of each)
Burpees Squat jumps Mountain climbers Rest
Bonus
3 rounds of (1-minute rest between rounds) 1-minute hollow hold 10 tuck crunches 20-second hollow hold
Thursday
Mobility
Watch video Week 3 – Thursday: Mobility
Warm-up
27 squats and good mornings with different stances 10 minutes of running or 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
Couch stretch, 2 minutes each side 20 air squats 20 lunges Twisted lizard, 90 seconds each side 20 air squats 10 Cossack squats Pigeon stretch, 90 seconds each side 10 split squats each side 20 good mornings Shoulder stretch, 90 seconds each side 20 shoulder taps 20 air squats (tempo: 2222) Pancake stretch, 90 seconds
Saturday
Strength & HIIT
Watch video Week 3 – Saturday: Strength & hiit
Warm-up
10 jumping lunges 5 push ups 5 hollow rocks Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
Split squats with heavier object Single leg glute bridge Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
5 rounds starting every 3 minutes 10 thrusters with object 10 push ups 10 deadlifts 10 down ups Bonus Plank hold for 120 seconds. You can take a break if needed.
HIIT workout option 2 (outdoors)
5 rounds starting every 3 minutes 10 thrusters with object 100-meter run 10 air squats 100 meter run Bonus Sprint 40 meters and walk back every minute on the minute for 10 minutes.
Monday
Strength session
Watch video Week 4 – Monday: Strength session
Warm-up
5 burpees 5 sit-ups 5 push-ups Tempo: every minute on the minute for 10 minutes
Superset 1
Air squats with heavy object Diamond push-ups Repeat the set 5 times starting every 3 minutes
Superset 2
Single leg straight leg deadlifts with object Push-up plank walks Repeat the set 5 times starting every 3 minutes
Superset 3
Cossack squats with object Bent over W&Ys (shoulder strength) Repeat the set 4 times with no rest between sets
Bonus
Tabata hollow rocks Reps: as many as possible in 20 seconds Sets: 8 (10-second rest between sets)
Tuesday
HIIT
Watch video Week 4 – tUESDAY: hiit
Warm-up
10 air squats 5 good mornings 5 tuck jumps Tempo: every minute on the minute for 10 minutes
4 rounds of:
Burpees, 90 seconds Squat jumps, 90 seconds Mountain climbers, 90 seconds Rest, 1 minute
Bonus
3 rounds with 1-minute rest between rounds 1-minute hollow hold 10 tuck crunches 20-second hollow hold
Thursday
Mobility
Watch video Week 4 – Thursday: Mobility
Warm-up
27 squats and good mornings with different stances 10 minutes of running or 10-second high knees + 10 Air squats every minute on the minute for 10 minutes
Mobility
Pigeon stretch 2 minutes each side 20 air squats 20 lunges Twisted lizard, 90 seconds each side 20 air squats 10 Cossack squats Couch stretch 90 seconds each side 10 split squats each side 20 good mornings Shoulder stretch, 2 minutes each side 20 shoulder taps 20 air squats (tempo: 2222) Pancake stretch, 2 minutes
Saturday
Strength & HIIT
Watch video Week 4 – Saturday: Strength & hiit
Warm-up
10 jumping lunges 5 push ups 5 hollow rocks Tempo: every minute on the minute for 10 minutes
Strength: Superset 1
Split squats with heavier object Single leg glute bridge Split squats Repeat set 2 times on each side with no rest between sets
HIIT workout option 1
5 rounds with 2-minute rest between rounds 10 burpees 10 mountain climbers 10 sit-ups 10-meter bear crawl Bonus 1 hollow rock + 1 -second hollow hold. Repeat 10 times.
HIIT workout option 2 (outdoors)
5 rounds with 2-minute rest between rounds 100-200 meter run 10 burpees 10 jump squats Bonus Sprint 60 meters and walk back. Repeat every minute on the minute for 10 minutes.
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Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.
