The Pump Up (Week 2 of 4) routine by jaredwells25 is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
The goal is a mix of lifting main muscle groups but also getting those muscles not targeted in commo...
The goal is a mix of lifting main muscle groups but also getting those muscles not targeted in common workouts that are essential to good balance and support. I use a combination of common big muscle lifts, calisthenics, Olympic lifts, cardio, etc. to strive for lean and ripped athletic muscle.
I also shoot for muscle confusion which is not performing the same exercise for muscle groups but instead keeping it sporadic to avoid annoying plateaus in my growth.
Remember! Good form and controlled smooth movements are key to healthy lifting! Don’t compromise health for that extra rep! Also, always warm up and cool down! I like to run/walk on treadmill :)
Week 1 - common lifts and calisthenics for muscle growth
Week 2 - cardio (HITT) based workouts
Week 3 - Olympic and CrossFit style lifts
Week 4 - Core and Balance exercises
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
HITT #1
Est time: 40 min
15 exercises
Burpee Cardio
Sets
1
Reps
20
Interval
00:00
Rest Time
00:01
Walk Downs Cardio
Sets
1
Reps
15
Interval
00:00
Rest Time
00:01
Forward Step-Up Upper Legs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:10
Mountain Climber Upper Legs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:10
Toe Touches Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
01:00
Burpee Cardio
Sets
1
Reps
20
Interval
00:00
Rest Time
00:01
Walk Downs Cardio
Sets
1
Reps
15
Interval
00:00
Rest Time
00:01
High knees Cardio
Sets
1
Reps
20
Interval
00:00
Rest Time
00:01
Mountain Climber Upper Legs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:10
Toe Touches Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
01:00
Burpee Cardio
Sets
1
Reps
20
Interval
00:00
Rest Time
00:01
Walk Downs Cardio
Sets
1
Reps
15
Interval
00:00
Rest Time
00:01
Forward Step-Up Upper Legs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:10
Mountain Climber Upper Legs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:10
Toe Touches Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
01:00
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