Snap Fitness 6 Week Program

Basic 6 Week Program

/ The Ultimate Guide for Fitness Newbies

Week 1 - 2 Establishing Foundations DAY 1: FULL BODY WORKOUT

DAY 5: UPPER BODY FOCUS

3 sets of 15 reps Bodyweight Squats

3 sets of 15 reps Tricep Dips

3 sets of 10 reps Push-ups (toes or knees)

3 sets of 8 reps Pull-ups or Inverted Rows

3 sets of 12 reps Lunges (each leg)

3 sets of 10 reps Diamond Push-ups (toes or knees)

3 sets of 30 sec Plank

3 sets of 15 taps Shoulder Taps (each side)

DAY 2: ACTIVE RECOVERY

DAY 6: CARDIO AND FLEXIBILITY

20 - 30 mins Light Jog or Brisk Walk

20 mins Interval Training - Run/Brisk Walk for 30 secs, Slow Walk for 1 min 10 mins Basic Stretching. Hold for 10sec x 3

DAY 3: CORE AND CARDIO

1. Standing Quad Stretch (each) 3 sets of 20 reps Bicycle Crunches

2. Cross Arm Stretch (each)

3 sets of 1 min Jumping Jacks

3. Hinging Hamstring Stretch

3 sets of 15 reps Russian Twists (each side) 3 sets of 1 min High Knee

DAY 7: REST Full rest day or light activity like walking.

DAY 4: REST OR LIGHT ACTIVITY Rest day or engage in low-intensity activities like walking or cycling

REPEAT FOR WEEK 2.

Week 3-4 Intensifying the Routine

Increase the intensity by adding one more set to each exercise.

DAY 1: FULL BODY WORKOUT

DAY 5: UPPER BODY FOCUS

4 sets of 15 reps Bodyweight Squats

4 sets of 15 reps Tricep Dips

4 sets of 10 reps Push-ups (toes or knees)

4 sets of 8 reps Pull-ups or Inverted Rows

4 sets of 12 reps Lunges (each leg)

4 sets of 10 reps Diamond Push-ups (toes or knees)

4 sets of 30 sec Plank

4 sets of 15 taps Shoulder Taps (each side)

DAY 2: ACTIVE RECOVERY

DAY 6: CARDIO AND FLEXIBILITY 25 mins Interval Training - Run/Brisk Walk for 30 secs, Slow Walk for 1 min

20 - 30 mins Light Jog or Brisk Walk

10 mins Basic Stretching. Hold for 10sec x 3 Try adding more challenging stretches.

DAY 3: CORE AND CARDIO

1. Standing Quad Stretch (each)

4 sets of 20 reps Bicycle Crunches

2. Cross Arm Stretch (each)

4 sets of 1 min Jumping Jacks 4 sets of 15 reps Russian Twists (each side) 4 sets of 1 min High Knee

DAY 4: REST OR LIGHT ACTIVITY Rest day or engage in low-intensity activities like walking or cycling

3. Hinging Hamstring Stretch DAY 7: REST Full rest day or light activity like walking.

Week 5-6 Progressing Further

Introduce variations and increase the difficulty.

DAY 1: FULL BODY STRENGTH

3 sets of 12 reps Jump Squats 3 sets of 8 reps Pike Push-ups 3 sets of 15 reps Walking Lunges (each leg) 3 sets of 12 reps Plank to Downward Dog

DAY 2: CARDIO AND CORE

3 sets of 10 reps Burpees 3 sets of 1 min Mountain Climbers 3 sets of 30 secs Side Plank (each side) 3 sets of 2 mins Jump Rope DAY 3: ACTIVE RECOVERY Choose a light activity such as swimming or cycling

DAY 4: FULL BODY ENDURANCE

3 sets of 15 reps Bodyweight Squat Jumps 3 sets of 10 reps Push-ups 3 sets of 12 reps Alternate Reverse Lunges (each side) 3 sets of 30-60secs Plank

DAY 5: CARDIO AND FLEXIBILITY 30 mins Sprint Intervals 10 mins Dynamic Stretches

DAY 6: REST OR LIGHT ACTIVITY Rest day, walk the dog or recreational sport.

DAY 7: CELEBRATION DAY Choose your favorite exercises from the past weeks and create a challenging workout.