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.