Welcome to the Saints Four Week Challenge! 

The program has been specially developed by St Kilda's Head of High Performance, Matt Hornsby and is appropriate for a range fitness levels.

Whether you're just starting out or looking to take your training up a notch, this program will help get you moving and achieving results.

To assist you with your training program, Josh Battle and Dean Kent have produced a series of exercise demonstrations.

If you're after more general fitness advice and nutritional information, including recipes, we've compiled some of our favourite! 

Weekly Structure

Mon Tues Wed Thurs Fri Sat Sun
Cardio #1 Strength
#1
Rest
Day
Cardio
#2
Strength
#2

OPTIONAL WORKOUT

Choose your 
own.

Or repeat one of the sessions over
the weekend.

OPTIONAL WORKOUT

Choose your 
own.

Or repeat one of the sessions over
the weekend.


Training level guidelines:

Beginner: Under six months, or very little to no physical training.

Intermediate: Irregular training in the last 6 months.

Advanced: Regular physical training at moderate to high intensity.

Matt's Tips!

  • If you need to change training days, a general rule is to avoid running on consecutive days.
  • Sessions are all under 45mins duration (most are between 20 & 30mins)
  • Deck of Cards Workout: download the app then you can edit the exercises as per those suggested in our workout plan (see 'Useful Apps')

Download the weekly schedules