Week 4: Endurance & Mastery Phase

The final week focuses on endurance, coordination, and mastering bodyweight movements. Expect longer sets, improved control, and a feeling of accomplishment as you complete the program strong.

Day 1: Full Body Flow & Balance (45 minutes)

6 exercises

Sumo Squats

3 × 12-15

Incline Shoulder Taps (hands on couch)

3 × 10 each side

Standing Side Leg Lifts

3 × 10-12 each leg

Wall Angels

3 × 10

Alternating Step Backs

3 × 12 each leg

Standing Calf Stretch

2 × 20 seconds each leg

Overview

Beginner Workouts

Advanced Workouts