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 |
OPTIONAL WORKOUT |
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)
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Deck of Cards Workout: download the app then you can edit the exercises as per those suggested in our workout plan (see 'Useful Apps')