It’s the fourth and final week of our CultFit Home Workout. Congratulations if you have made it this far. (If you missed it, it’s still not to late to start with Week 1).
For this easy home workout, all you need is your iPhone and some everyday objects you’ll find around your home or office (plus your Apple Watch if you have one). No gym membership is required. It’s a great way to get started with your fitness journey — and it only takes 10 minutes a day.
Only one week to go!
Watch the video above for a demo of how to do all these exercises.
Want a hard copy of the exercise diagrams? Download the CultFit Home Workout Week 4 program in printable PDF format.
This free workout app will help
Reps & Sets is a free gym-logging app designed by Cult of Mac fitness writer Graham Bower. It tells you what exercises to do during the CultFit workout, and times your rest intervals. First download Reps & Sets (free) from the App Store. Then visit this link on your iPhone to download the CultFit Week 4 workout program.
NB: For a couple of exercises (inverted row and dips), the diagram in Reps & Sets is slightly different from what’s prescribed in the CultFit Home Workout. That’s because it shows how those exercises can be done using equipment at a gym. Follow our instructions (above) to perform these exercises at home.
About the CultFit Home Workout
Who is the CultFit Home Workout for?
This workout is designed for adults (18 to 60 years old) who are new to exercise and want to get started on their fitness journey in 2017. You don’t need to be in shape already to do this workout. (As with any workout program, if you haven’t been exercising for a while, check with your doctor first to make sure it’s safe for you to get started.)
How hard is it?
CultFit is designed to be easy. You can adjust each exercise to suit your ability. If any of the exercises feel uncomfortable, just skip them for now. You can also reduce the number of repetitions to a level that is comfortable for you. Allow 30 seconds of rest after each exercise, or longer if you need it. Just do what you can manage, and it will get steadily easier over time.
How does it work?
The most important thing if you want to stick to a New Year’s fitness resolution is to establish a regular routine or “habit” early on. It needs to be something that easily slots into your day. That’s why this workout takes just 10 minutes, and you can do it at home. You can easily make the CultFit Home Workout a part of your morning or evening routine, just like brushing your teeth.