CultFit Home Workout | Week 4

Hi guys, Graham Bower here again with the fourth and final week of the Cultimac CultFit

Home Workout. If you made it this far, congratulations! That's one month into your New Year's resolution

For this last week, we're going to try something a bit different. It's called Supersets

A Superset is where you combine one exercise with another and go straight from one to the

next without any rest interval. The advantage of Supersets is not just that they save you time, but also they increase

the intensity of your workout, making your heart work harder. If you haven't seen CultFit before, check back on the Cultimac YouTube channel to see

weeks 1, 2 and 3 of the CultFit Home Workout. If you want to follow along with your Apple Watch, then download my app, Reps and Sets

It's a free download on the App Store. When you go into the app, tap Programs, and you'll find you can download all the CultFit

programs right there onto your watch. But now, if you're ready, let's get started with week 4 of the CultFit Home Workout

Head nods. Head side to side

Rotate up half. Side reaches

Arm circles. Reach towards your toes

And knee raises. We're going to start by doing a superset of the prison squats and push-ups we did in week 1

And then go straight into the push-ups. Next, we're going to combine tricep dips from week 2 with the inverted row from week 3 to

create another superset. So we're going to hit our triceps and biceps and our back all in one superset

So we're going to do 10 reps of dips and then without any rest, we're going to go straight

in and do 10 reps of inverted row. And finally this week, to punish your abs, we've got crunches

Now that you've finished your first 4 weeks of CultFit and you're well into your New Year's

resolution, it's time to start thinking about what next. If you found some of the CultFit exercises a little hard to do the first time around

you could try doing the whole program again but this time advance things forward

So for example, you could add a few more books into the rucksack when you're doing the one arm row

You could switch from doing wall push-ups to doing half push-ups or even full push-ups

As long as you keep advancing everything forwards, you're still making progress

But once you find that you've grown out of the moves that we've done in CultFit, you

want to think about what's next. You could find some equipment to use at home, like for example resistance bands or home dumbbells

You might also want to think about joining a gym so you can use all the equipment that they have there and get some expert input from one of their personal trainers

Whatever you decide to do next, thank you for following CultFit and good luck with your training. Bye