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4 Week Ramp It Up Workout Program

Phase 2 of Your Jumpstart Program


Updated July 07, 2014

4 Week Ramp It Up Workout Program

High Jog

Paige Waehner

Quick Links: Week 1 | Week 2 | Week 3 | Week 4 | Monthly Calendar | Newsletter E-Course Sign Up

If you followed my 4 Week Jumpstart Workout Program, you're ready for Phase 2: 4 weeks to ramp it up. In the first program, you focused on simple cardio and core workouts to build strength and endurance, accumulating points each week to reach your goals. Now that you have a strong foundation and you've practiced scheduling and showing up for your workouts, you're ready to take it to the next level.

The Program

This 4-week program, which you can follow online or by signing up for the email newsletter course, builds on the workouts you did in the 4 Week Jumpstart Program. You'll start with where you left off with your cardio workouts, but we've added new core exercises and a total body strength training workout.

The strength training is an important addition to your workouts because it helps you build muscle, lose fat and get stronger. Adding muscle can increase your metabolism, which is exactly what you want if you're trying to lose weight. We'll start simple, with a basic total body workout that hits all the major muscle groups.

Like the previous program, your workouts will get progressively more challenging each week with small, simple changes. For each workout you complete, you'll get a certain number of points and these points will increase each week as things get more challenging. These points are based on three elements of your workouts:

To calculate your points for cardio workouts: (Frequency x Duration x RPE) = Total Points for Cardio
To calculate points for strength/core workouts: (Frequency x No. of Exercises x Reps) = Total Points for Strength/Core

Add them together and you'll get your total exercise points for the week.

Each week you'll get a basic schedule with all of these elements decided for you: 3-4 cardio workouts for 25-35 minutes at a moderate intensity. For your strength workouts, you'll have 9 or more exercises, doing 1-3 sets or circuits of 12 or more reps. For core, you'll have 5 or more exercises, doing 1-3 sets of 12 or more reps. If you do find that schedule doesn't fit with your life that week, you'll have a number of other scheduling options or the option to make your own schedule using the elements listed above.

What You Need

The cardio and core workouts don't require any equipment, except for what you choose for your cardio workouts - Machines, videos, outdoor exercise, etc. The workouts I offer can be done on any cardio machine or walking/running outside. I will also offer some home cardio workout options as well. For your strength training workouts, you'll need a light, medium and heavier set of weights and a bar or broomstick. I'll give you suggested weights to use for each exercise, but you should spend time learning how to choose your weight so you can find weights that work for you.

Getting Started:

  1. Sign up for the 4 Week Ramp It Up Workout Program E-Course to receive weekly newsletters, or follow the program online. Get started with Week 1.
  2. Choose your workout schedule for the week from the available options or make your own schedule. Schedule your workouts in your calendar for the entire week. This is where the flexibility of this program comes in; You can combine workouts, split them throughout the day or workout more frequently, depending on your schedule. Just make sure you give your muscles a rest between strength training workouts. You can do cardio on consecutive days.
  3. Choose your cardio - There are cardio workouts included, but you should choose an activity you like: Walking, running, cardio machines, swimming, cycling, exercise videos, etc.
  4. Monitor your intensity - All workouts are done at a moderate intensity, which is around a Level 5 Rate of Perceived Exertion (RPE) on this perceived exertion chart: You should be just out of your comfort zone, but still be able to talk. You can also use the talk test, a heart rate monitor or a combination of these methods. You can work at a higher intensity if you want or if that works better with your schedule. More about how hard you should work.
  5. Add up your points. Each week, you'll add up all of your points to see how you did.
  6. Reward yourself - If you met or exceeded your goal, reward yourself with something you enjoy. A spa day, new workout music, a night out, a vacation, etc.
  7. Make changes or Give Yourself a Do-Over - If you didn't meet your goal, figure out where you went wrong and use that information to make changes for the next week. If you got off track one week, why not do that week over? We all need do-overs now and then and that will help you get ready for the next week.

If you're ready, sign up now to receive a weekly newsletter with your exercise assignments, or follow the program online starting with Week 1.

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