Training

Get Pumped For Valentine’s Day | 2 Week Workout Plan

Written by Simon Cushman


Get Hot & Sweat Ready For Valentine’s Day


Now whether or not you recognise Valentine’s Day, it’s a great date to have in your diary for your fitness. It’s just long enough away from Christmas and New Year to see a noticeable change in your body and to have got over the overfeeding, but not so long that it seems like a lifetime away and nothing you need to look at soon.

What I have found with clients and most gym users is that the 2 week run-up to Valentine’s is the hardest. Motivation tends to dwindle from resolutions, dieting causes a lack of energy and the last push seems so much harder, but you can do it!


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So here’s a little kick-start for the beginning of February to get you working your socks off for a night where you might be working your pants off…

 

This is a 2 week, 4-day programme: The aim is to periodise your training to maximise muscle growth and fat loss to change the shape of your body for some beautiful curves in all the right places! The focus is on waists, shoulders, abs and glutes which will cover all of the bases for girls and guys and give a gorgeous heart shaped body to die for. Lift as heavy as you can on each exercise while keeping great form. Scale each exercise so it is the level you need rather than going too hard or too easy!


Week 1


Day 1 Straight Sets Volume

Exercise Sets Reps Rest
Squat 4 12 1 min
Lunge 3 16 1 min
Seated Shoulder Press 4 8 1 min
Bent over Row 3 10 1 min
Dips 2 10 1 min
Leg Curl 2 12 1 min
Lateral Raise 2 12 1 min
Side Bends 3 12 30 sec
Side Planks 3 30 sec-1 min 30 sec
Russian Twists 3 20 30 sec

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Day 2 Power Circuit

Exercise Reps Rounds Rest
Bike sprint 1 km

 

 

3 (scale accordingly)

 

 

As long as it takes to complete a round

Med Ball Slam 5
V-crunch 5
Burpees 5
Renegade Row 5 each arm
Kettlebell swings 10

Day 3 Straight Sets Strength

Exercise Sets Reps Rest
Deadlift 4 4 2 min
Step Ups 3 8 2 min
Pull ups/downs 4 6 2 min
Bench Press 3 4 2 min
Rockey’s 3 3 1 min
Pallof Press 3 6 1 min

Day 4 Endurance Circuit

Exercise Reps Rounds Rest
Bike Sprint 2 km

 

 

3 (scale accordingly)

 

 

Half as long as it takes to complete a round

Press ups 15
Walking Lunges 20
Bicycle crunch 20
Single Arm Row 10 each arm
Hanging leg raise 20

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Week 2


Day 1 Straight Sets Strength

Exercise Sets Reps Rest
Squat 4 5 1 min
Lunge 3 6 1 min
Seated Shoulder Press 4 5 1 min
Bent over Row 3 6 1 min
Rockey’s 3 3 1 min
Pallof Press 3 6 1 min
Side Bends 3 8 30 sec

Day 2 Power Circuit

Exercise Reps Rounds Rest
Bike sprint 1 km

 

 

3 (scale accordingly)

 

 

As long as it takes to complete a round

Med Ball Slam 5
V-crunch 5
Burpees 5
Renegade Row 5 each arm
Kettlebell swings 10

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Day 3 Straight Sets Volume

Exercise Sets Reps Rest
Deadlift 4 8 1 min
Step Ups 3 16 1 min
Pull ups/downs 4 12 1 min
Bench Press 3 10 1 min
Dips 2 10 1 min
Leg Curl 2 12 1 min
Side Plank rotations 3 6 each side 30 sec
Russian Twists 3 10 30 sec

Day 4 Endurance Circuit

Exercise Reps Rounds Rest
Bike Sprint 2 km

 

 

3 (scale accordingly)

 

 

Half as long as it takes to complete a round

Press ups 15
Walking Lunges 20
Bicycle crunch 20
Single Arm Row 10 each arm
Hanging leg raise 20

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. She puts her passion into practice as goal attack for her netball team, and in competitive event riding.


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