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4 Week Workout Plan

The document outlines a 4-week workout plan with daily exercises focusing on strength, cardio, and flexibility. Each week includes a variety of workouts for different muscle groups, with specific exercises listed for each day. The plan incorporates rest and active recovery days to promote overall fitness.

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syafirah9091
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24 views2 pages

4 Week Workout Plan

The document outlines a 4-week workout plan with daily exercises focusing on strength, cardio, and flexibility. Each week includes a variety of workouts for different muscle groups, with specific exercises listed for each day. The plan incorporates rest and active recovery days to promote overall fitness.

Uploaded by

syafirah9091
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

4-Week Workout Plan (With Variations)

Week 1

Monday: Squats, Walking lunges, Glute bridges, Jump squats, Wall sit

Tuesday: Plank, Bicycle crunches, Russian twists, Leg raises, Side plank, Walk

Wednesday: Push-ups, Dumbbell rows, Shoulder press, Tricep dips, Burpees

Thursday: Deadlifts, Step-ups, Jumping lunges, Squat press, Plank to push-up

Friday: Jog/Cycle/Walk, Plank, Sit-ups

Saturday: Dance / Hiking / Boxing

Sunday: Rest & Stretch

Week 2

Monday: Sumo squats, Reverse lunges, Single-leg glute bridges, Step-ups, Wall sit

Tuesday: Side plank reach-through, Flutter kicks, Heel taps, V-sits, Mountain climbers, Walk

Wednesday: Incline push-ups, Dumbbell renegade rows, Arnold press, Overhead tricep extensions, Burpees with

push-up

Thursday: Romanian deadlifts, Lateral step-ups, Jump lunges, Thrusters, Bear crawl

Friday: Cycling intervals, Plank shoulder taps, Russian twists

Saturday: Dance / Hiking / Boxing

Sunday: Rest & Stretch

Week 3

Monday: Goblet squats, Bulgarian split squats, Hip thrusts, Jump squats, Wall sit

Tuesday: Plank shoulder taps, Scissor kicks, Toe touches, Hollow body hold, Mountain climbers, Walk

Wednesday: Knee to full push-ups, Wide rows, Lateral raises, Tricep kickbacks, Jumping jacks

Thursday: Sumo deadlifts, Reverse step-ups, Static lunges, Dumbbell clean and press, Mountain climbers

Friday: Incline walk, Mountain climbers, Flutter kicks

Saturday: Dance / Hiking / Boxing

Sunday: Rest & Stretch


4-Week Workout Plan (With Variations)

Week 4

Monday: Pulse squats, Curtsy lunges, Glute bridges with abduction, High knees, Wall sit

Tuesday: Side plank hip dips, Leg raise pulses, Reverse crunches, V-ups, High knees, Walk

Wednesday: Negative push-ups, Single-arm dumbbell rows, Front raises, Skull crushers, High knees

Thursday: Single-leg deadlifts, Step-up with knee raise, Jump squats, Dumbbell thrusters, Plank jacks

Friday: Fast walk + sprints, V-ups, Side plank

Saturday: Dance / Hiking / Boxing

Sunday: Rest & Stretch

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