4-Week Phoenix Workout Plan Equipment

4-Week Phoenix Beginner Workout Plan

Getting back into shape after years or decades of neglect is TOUGH. Worse, it gets harder as you get older. The 4-Week Phoenix Workout Program is designed to get you back on track without destroying your body in the process.

The myth of the phoenix has inspired generations of humans to pick themselves up from the ashes of defeat and rise again to greatness. It is an apt metaphor for what happens when you let your fitness and general health degrade over years or decades.

What Happens When You Stop Working Out

What happens when you stop training?Everyone knows the benefits of exercise, but what are the major drawbacks that occur when you stop training, and when do they start hitting your health negatively? This graphic illustrates what happens when you decide to “take a break” and gives some basic timeframes for when it occurs.

As bad as the first year sounds, it only gets worse from there. No matter what you do, never stop training. Even if you get derailed in some way, you always have time for a short walk or a few jumping jacks every day.

This graphic doesn’t even touch on the mental changes that occur with inactivity. Add depression, mental degradation, a lack of creativity/innovation, and a general increase in anxiety and you’ll understand why some of the greatest men in history were such advocates of exercise.

The Dos & Don’ts of the Phoenix Workout Plan

DODO NOT
  • Talk to your doctor before starting this or any workout plan to make sure you’re healthy enough for exercise.
  • Pair this workout plan with a proper diet plan to enhance your results and health.
  • Get lots of rest and water every day, whether you’re working out or not.
  • Take natural supplements and protein that can enhance your health and training results.
  • Stick to the plan as closely as possible until the 4-weeks is up.
  • Add in sessions of stretching, yoga, or light cardio to mitigate soreness and decrease injury.
  • Consult a professional trainer to ensure that your form is good.
  • Train excessively and risk injury or burn out during the workout plan.
  • Stop eating the necessary amount of calories for your increased physical activity.
  • Take diet pills or unsafe supplements to enhance your results.
  • “Customize” this plan by substituting exercises or workouts unless you’ve had training to do so.
  • Skip workouts or rest days.
  • Give up at any point during the 4 week workout plan.
  • Make excuses.

The Perfect K.I.S.S. Workout Plan

4-Week Phoenix Workout Plan

Keep it simple stupid! More than that, keep it short. Your days of 1-2 hours in the gym will return, but until you get your body back up to speed, you need to keep your workouts both simple and short. There is nothing that will derail a workout plan like an injury or even just extreme soreness.

You need to realize that it took years or decades to get into your current shape. Adding some extra workout time, beyond the amount listed in this workout plan, over the next few weeks won’t fix it. What you need is a consistent program that can get you back on track before you start investing 10+ hours a week to your training.

The Phoenix Workout Plan uses minimal equipment and minimal movements. Each exercise is limited to basic lifts, workout sets, and cardio routines. Remember, you can always increase workout time in the future. Your main goal with this workout plan is to get moving again.

Phoenix Workout Plan Equipment

4-Week Phoenix Workout Plan Equipment

Since we’re using simple movements, the workout equipment will also be simple. This is good because if you’re in a populated area, chances are that the equipment in your gym won’t necessarily be available when you need it. This workout uses Barbells, Calisthenics, and Dumbbells. Combining free weights with bodyweight training is the best way to ensure functional, efficient results.

Phoenix Workout Plan Schedule

 SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY
WEEK 1CARDIO 1LIFT 1RESTCARDIO 2RESTLIFT 2REST
WEEK 2CARDIO 1LIFT 1RESTCARDIO 2RESTLIFT 2REST
WEEK 3 CARDIO 3LIFT 3RESTCARDIO 4LIFT 4LIFT 1REST
WEEK 4CARDIO 3LIFT 3RESTCARDIO 4LIFT 4LIFT 2REST

PHOENIX WORKOUTS

The following workouts are simple but effective. The key to getting back in shape is to push yourself hard enough to feel it, but not so hard that you overload your body and cause injury or extreme soreness. Do not skip workout days and make sure you follow the rest periods as closely as the rep schemes.

Phoenix Cardio Workout #1 (Cardio 1)

SETEXERCISESETS/REPS/REST
1

Jumping Jacks

Mountain Climbers

Push Ups

Sit Ups

10 reps of each exercise for 3-5 sets. Perform each exercise one after the other. Rest 60-90 seconds between each set depending on your current fitness level.
2

Run/Walk

Set a timer for 10 minutes. Run or Jog for 30 seconds then walk for 30 seconds until the time is up. If you’re extremely out of shape, simply walk the entire period.

Phoenix Cardio Workout #2 (Cardio 2)

SETEXERCISESETS/REPS/REST
1

Alternating Lunge

Bodyweight Squat

Standing Elbow Knees

Flutter Kick

Set a timer for 13 minutes. Perform each exercise for 30 seconds at a steady pace, resting 30 seconds between each one until the timer is up.
2

Run/Walk

Set a timer for 10 minutes. Run or Jog for 30 seconds then walk for 30 seconds until the time is up. If you’re extremely out of shape, simply walk the entire period.

Phoenix Cardio Workout #3 (Cardio 3)

SETEXERCISESETS/REPS/REST
1

Squat Thruster

Push Up

Set a timer for 12 minutes. Perform 15 seconds of each exercise, then rest for 15 seconds until the timer is up.
2

Run/Jog

Set a timer for 10 minutes. Run for 30 seconds then jog for 30 seconds until the time is up.

Phoenix Cardio Workout #4 (Cardio 4)

SETEXERCISESETS/REPS/REST
1

 Burpee

Plank

Set a timer for 12 minutes. Perform 15 seconds of each exercise, then rest for 15 seconds until the timer is up.
2

Run/Jog

Set a timer for 10 minutes. Run for 30 seconds then jog for 30 seconds until the time is up.

Phoenix Lift Workout #1 (Lift 1)

SETEXERCISESETS/REPS/REST
1

Barbell Deadlift

3-5 sets of 10 reps. Warm up with just the bar for 10 reps prior to adding weight.
2

Dumbbell Press

3 sets of 10 reps resting 60 seconds between each set.
3

Dumbbell Squat

3 sets of 10 reps resting 60 seconds between each set. 
4

Plank

Leg Raise

Set a timer for 6 minutes. Switch between 30 seconds of each exercise until timer is up.

Phoenix Lift Workout #2 (Lift 2)

SETEXERCISESETS/REPS/REST
1

Barbell Squat

3-5 sets of 10 reps. Warm up with just the bar for 10 reps prior to adding weight.
2

Dumbbell Suitcase Deadlift

3 sets of 10 reps resting 60 seconds between each set.
3

Dumbbell Curl

Dumbbell Tricep Extension

3 sets of 10 reps of each exercise going from one to the other prior to resting. Rest 60 seconds between sets.
4

Lying Elbow Knees

Plank Knees

Set a timer for 6 minutes. Switch between 30 seconds of each exercise until timer is up.

Phoenix Lift Workout #3 (Lift 3)

SETEXERCISESETS/REPS/REST
1

Barbell Squat

3-5 sets of 10 reps. Warm up with just the bar for 10 reps prior to adding weight.
2

Barbell Deadlift

3-5 sets of 10 reps. Warm up with just the bar for 10 reps prior to adding weight.
3

Dumbbell Squat

Dumbbell Suitcase Deadlift

Dumbbell Alternating Lunge

5 sets of 10 reps per exercise. Do all exercises as a circuit resting 30 seconds in between each exercise and 60-90 seconds between sets.
4

Lying Elbow Knees

Sit-Ups

Plank Knees

Set a timer for 9 minutes. Switch between 30 seconds of each exercise until timer is up.

Phoenix Lift Workout #4 (Lift 4)

SETEXERCISESETS/REPS/REST
1

Barbell Bench Press

3-5 sets of 10 reps. Warm up with just the bar for 10 reps prior to adding weight.
2

Barbell Military Press

3-5 sets of 10 reps. Warm up with just the bar for 10 reps prior to adding weight.
3

Dumbbell Bent Row

Pull Up (or Body Row)

Bodyweight Dip

5 sets of 10 reps per exercise. Do all exercises as a circuit resting 30 seconds in between each exercise and 60-90 seconds between sets.
4

Sit-Ups

Lying Leg Raises

Plank Knees

Set a timer for 9 minutes. Switch between 30 seconds of each exercise until timer is up.

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