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Redemption Challenge 4-week Workout

Weekly Workout Split

Monday
Full Body

Wednesday
Lower Body

Friday
Upper Body

Common Guidelines

1. Warm-up: Start each session with 5-10 minutes of light cardio (jogging, jump rope) followed by dynamic stretches (leg swings, arm circles).
2. Rest: Rest for 60-90 seconds between each set and exercise.
3. Progression: Increase the weight of the dumbbells slightly each week as strength improves.
4. Cool Down: End each session with 5-10 minutes of stretching for recovery.

Week 1 & 3

Monday - Full Body

1. Dumbbell Clean and Press

Beginners: 5 sets of 6 reps
Intermediate: Perform as a squat clean and press

2. Leg Lift w/Iso Hold

Beginners: Half get-up, 5 sets of 4 reps each side
Intermediate: Full Turkish get-up

3. Dumbbell Reverse Lunge to Balance

Beginners: Perform without weights, 5 sets of 6 reps each leg
Intermediate: Hold dumbbells at your sides

4. Single Arm Dumbbell Snatch

Beginners: Use a light weight, 5 sets of 6 reps each arm
Intermediate: Increase weight and add a squat at the catch

5. Bird Dog

Beginners: Hold a light dumbbell in the lifting hand, 5 sets of 8 reps each side
Intermediate: Extend the set duration by pausing at the top for 3 seconds

Wednesday - Lower Body

1. Bulgarian Split Squat

Beginners: No weights, 5 sets of 8 reps each leg
Intermediate: Hold dumbbells by your side

2. Single-Leg Deadlift

Beginners: Use bodyweight, 5 sets of 8 reps each leg
Intermediate: Hold a dumbbell in the opposite hand

Lateral Lunges

Beginners: Perform the movement slowly, 5 sets of 8 reps each side
Intermediate: Add a lateral raise with the lunge

4. Cossack Squat

Beginners: Bodyweight, 5 sets of 6 reps each side
Intermediate: Hold a goblet position with a dumbbell

5. Plank Leg Lifts

Beginners: Alternate leg lifts from a forearm plank, 5 sets of 10 reps each leg
Intermediate: Add ankle weights

Friday – Upper Body

1. Alternating Dumbbell Chest Press

Beginners: On the floor, 5 sets of 8 reps each arm
Intermediate: On a stability ball

2. B.O Alternating Row

Beginners: Perform supported on a bench, 5 sets of 8 reps each arm
Intermediate: Perform in a T-Stance (balancing on one leg)

3. Kneeling Dumbbell Arnold Press

Beginners: Seated, 5 sets of 8 reps
Intermediate: Standing to challenge core stability

4. Kneeling S.A Curls

Beginners: Perform seated, 5 sets of 10 reps
Intermediate: Perform standing on one leg

5. Dumbbell Side Bends

Beginners: Stand with feet shoulder-width apart, 5 sets of 12 reps each side
Intermediate: Perform while standing on a balance pad

Week 2 & 4

Monday
Full Body

Wednesday
Lower Body

Friday
Upper Body

Monday - Full Body

1. Dumbbell Squat to Press (Thrusters)

Beginners: 5 sets of 8 reps
Intermediate: Add a pause at the bottom of the squat

2. Dumbbell Deadlift

Beginners: 5 sets of 8 reps
Intermediate: Single-leg deadlift

3. Bent Over Row

Beginners: 5 sets of 8 reps each side
Intermediate: Perform on one leg to challenge balance

4. Dumbbell Chest Press w/ Iso Hold

Beginners: 5 sets of 10 reps
Intermediate: Perform as alternating presses

5. Plank w/leg lift

Beginners: Hold plank and drag a dumbbell side to side, 5 sets of 10 drags
Intermediate: From a high plank, increase weight of dumbbell

Wednesday - Lower Body

1. Goblet Squat

Beginners: 5 sets of 10 reps
Intermediate: Pause at the bottom for 2 seconds

2. Dumbbell Forward Lunge

Beginners: Stationary lunges, 5 sets of 10 reps each leg
Intermediate: Walking lunges

3. Single-Leg Deadlift

Beginners: 5 sets of 8 reps each leg
Intermediate: Add a dumbbell in each hand

4. Body Weight Step-Ups

Beginners: Use a low step, 5 sets of 10 reps each leg
Intermediate: Use a higher step

5. Side Plank with Leg Lift

Beginners: 5 sets of 10 lifts each side
Intermediate: Hold a dumbbell on the lifted leg

Friday - Upper Body

1. Chest Press or Floor Press

Beginners: 5 sets of 10 reps
Intermediate: Add an explosive push at the top

2. B.O Row

Beginners: 5 sets of 10 reps each arm
Intermediate: Perform in a plank position (Renegade Row without the push-up)

3. Shoulder Press

Beginners: Seated, 5 sets of 8 reps
Intermediate: Standing to engage core

4. Curl to Shoulder Press

Beginners: 5 sets of 8 reps
Intermediate: 5 sets 12 reps.

5. Russian Twists

Beginners: Feet on the ground, 5 sets of 12 reps each side
Intermediate: Feet elevated

Modifications

1. For intermediates, consider adding more repetitions or increasing the
dumbbell weight while maintaining proper form.
2. Additionally, challenge stability and coordination by introducing
single-leg exercises or using unilateral (one-sided) movements.
3.This program should help build a strong foundation of power and
functional strength, progressing safely and effectively as skills and
strength improve.
4. Remember to review video examples to ensure correct form.

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