Week 4: Consolidating Strength & Cardio

You've made it to Week 4 – amazing! This week we'll challenge you with slightly longer workout durations and compound movements that work multiple muscle groups. Focus on increasing your reps or hold times where possible, and maintaining excellent form. Aim for 45-55 minutes per active workout day, including warm-up and cool-down.

Day 1: Full Body Endurance (50 minutes)

6 exercises

Warm-up: Cardio & Dynamic Mobility (7 minutes)

1 × 45-60 seconds each

Tempo Squats

3 × 8-10 (3 seconds down, 1 second hold, 1 second up)

Elevated Push-ups (hands on a sturdy low surface)

3 × 8-12

Good Mornings (with light dumbbell/book if available)

3 × 12-15

Plank Jacks (modified or full)

3 × 30-45 seconds

Cool-down: Extended Full Body Stretching (7 minutes)

1 × 45 seconds per stretch

Overview

Beginner Workouts

Advanced Workouts