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Trending Now: Joe Wicks’ Four-Week At Home Workout

Trending Now: Joe Wicks’ Four-Week At Home Workout

He’s a best-selling author, social media sensation and upcoming TV star… so how does Joe Wicks have time to stay lean – and so cheerful? If there’s one thing Joe Wicks knows about, it’s working at high intensity. Obviously, that’s how he’s made his name – those all-out 15-minute HIIT sessions that regularly rack up millions of views on YouTube and form the backbone of his best-selling 90 Day Shift, Shape and Sustain plan.

 

Joe Wick's Four Week At Home Workout

 

It’s still how he trains himself, fitting in bursts of burpees and mountain climbers on beaches and in hotel rooms as his schedule takes him jet-setting around the world expanding his empire one emoji at a time. But it’s also how he operates from day to day: high energy, always on, ever ready to meet and greet, create content or build the brand. It must be exhausting. But Wicks doesn’t seem to mind.

 

What You'll Need

 

Should you be one of those people who is eternally motivated, with regular workouts inked into the diary, power to you. Like, serious props. If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out fitness plan is usually most welcome. Here in lies the magic: We’ve put together the special four week workout plan at home from Joe Wicks that’ll get you fit and sculpt lean muscle, guiding you through 28 days of body-changing moves and routines. Your exercise overhaul starts here. Equipment you'll need:


WEEK ONE


 

Monday

 

Warm-up: 5 mins of skipping

Workout: AMRAP in 20 mins

1. Burpees (10 reps)

2. Crunches (20 reps)

3. Plank (30 secs)

4. Kneeling press-ups (40 reps)

5. Lunges (50 reps)

6. Running on the spot (60 secs)

 

Tuesday

 

Warm-up: 10-min light jog

Workout: AMRAP in 15 mins

1. Running on the spot with high knees (100 reps)

2. Bicycle crunches (80 secs)

3. Supermans (60 reps)

4. Sumo squats (40 reps)

5. Lying leg raises (20 reps)

 

Wednesday

 

Warm-up: 5-min light jog

Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog

 

 

Thursday

 

Warm-up: 5 mins of skipping

Workout: Complete the following circuit 5 times:

1. Lying leg raises (1 min)

2. Lunges (1 min)


WEEK TWO


 

Monday

 

Warm-up: 5 mins of skipping

Workout: AMRAP in 20 mins:

1. Jump squats (10 reps)

2. Twisting sit-ups (20 reps)

3. Press-ups (30 reps)

4. 400m run

 

Tuesday

 

Warm-up: 15-min light jog

Workout: AMRAP in 20 mins

1. Running on the spot with bum kicks (100 reps)

2. Sumo squats (80 reps)

3. Hollow rocks (60 reps)

4. Curtsy lunges (40 reps)

5. Plank builders (20 reps)

 

Wednesday

 

Warm-up: 5-min light jog

Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog

 

Thursday

 

Warm-up: 5 mins of skipping

Workout: AMRAP in 25 mins:

1. Running on the spot with high knees (100 reps)

2. Sumo squats (80 reps)

3. Mountain climbers (60 reps)


WEEK THREE


 

Monday

 

Warm-up: 5-min jog

Workout: Complete the following circuit 3 times with a 1-min rest between exercises:

1. Burpees (30 secs)

2. Butterfly crunches (30 secs)

3. Triceps press-ups (30 secs)

4. Skipping (30 secs)

 

Tuesday

 

Warm-up: 12-min light jog

Workout: AMRAP in 30 mins:

1. Step-ups (30 reps each leg)

2. Standing dumbbell shoulder presses (10 reps)

3. Medicine ball twists (30 reps)

4. Lying leg raises (10 reps)

5. Lunges (30 reps)

6. Dumbbell rows (10 reps)

 

Wednesday

 

Warm-up: 5-min jog

Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog

 

Thursday

 

Warm-up: 5 mins of skipping

Workout: AMRAP in 30 mins:

1. 200m run

2. Walkouts (10 reps)

3. Medicine ball twists (20 reps)

4. Pike press-ups (30 reps)

5. Overhead step-ups (30 reps per leg)

6. Plank (50 secs)

 

WEEK FOUR


 

Monday

 

Warm-up: 15-min jog

Workout: Take as long as you need to complete the following:

1. Sumo squats (150 reps)

2. Overhead split squats (100 reps)

3. Press-ups (50 reps)

4. Crunches (25 reps)

 

Tuesday

 

Warm-up: 10-min light jog

Workout: AMRAP in 20 mins:

1. Running on the spot with high knees (100 reps)

2. Bicycle crunches (80 reps)

3. Sumo squats (40 reps)

4. Lying leg raises (20 reps)

 

Wednesday

 

Warm-up: 5-min light jog

Cardio: Do these exercises one after the other:

1. Run 1km; then 50 skips with a skipping rope

2. Run 800m; then 30 burpees

3. Run 600m; then 25 mountain climbers

4. Run 400m; then 20 sumo squats

5. Run 200m; then 10 jump squats

 

Thursday

 

Warm-up: 5 mins of skipping

Workout: Complete the following circuit 4 times:

1. Walkouts (60 secs)

2. Overhead split squats (60 secs)

3. Running on the spot with bum kicks (60 secs)

4. Rest (60 secs)

 

What Will Motivate You

Finding the balance between self and work (and family and friends) is never easy at this time of year. So, if you’re looking for some extra motivation to get off the couch and back to the gym, one easy (yet overlooked) way, is by putting on workout clothes you actually like.
 

Turns out that 69 percent of people claim that having nice workout clothing that they enjoy putting on helps push them to exercise. “Owning activewear you love can promote a healthier, more active lifestyle". “When you feel good, your mindset shifts to a place where self-care becomes more important to you. You should always feel 100 percent comfortable and supported in your workouts.” Here, here.

 

Creating a positive, mindful experience starts with what you see in the mirror each day. So, if you’re looking for some inspo when it comes to new workout clothes, scroll down to see activewear pieces that might just motivate you to emerge from your sofa and hit the Zoom online workout.

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