Week 4: Consolidating Progress & Sustainable Habits

This final week aims to solidify your foundational strength, introduce slightly more complex movements, and reinforce the habit of consistent training for lasting results.

Day 1: Full Body Strength & Core Foundation (55 minutes)

6 exercises

Sumo Deadlift (Dumbbell or Kettlebell)

3 × 8-10

Single-Arm Dumbbell Chest Press (Flat Bench)

3 × 10-12 each arm

Inverted Rows (Smith Machine or Low Bar)

3 × 8-12

Step-ups with Knee Drive (Bodyweight)

3 × 10-12 each leg

Superset: Leg Raises (controlled) & Bird-Dog (with slight pause)

3 × 15-20 / 10-12 each side

Treadmill Brisk Walk / Elliptical

1 × 15-20 minutes

Overview

Beginner Workouts

Advanced Workouts