Get Fit in 4 Weeks: Full Body Workout Routine for Total Wellness

Week 1: Foundation Building

Day 1 – Full Body Strength Training

Squats: 3 sets x 12 reps

Push-ups: 3 sets x 10 reps

Bent-over Rows: 3 sets x 12 reps

Plank: 3 sets x 30 seconds

Lunges: 3 sets x 10 reps (each leg)

Bicycle Crunches: 3 sets x 15 reps (each side)

Day 3 – Cardio and Core

Jogging/Running: 20 minutes

Russian Twists: 3 sets x 15 reps (each side)

Mountain Climbers: 3 sets x 20 reps

Jumping Jacks: 3 sets x 30 seconds

Day 5 – Total Body Stretch and Recovery

Yoga or Pilates: 30 minutes

Dynamic stretching exercises focusing on major muscle groups Deep breathing and relaxation techniques

Week 2: Intensify and Strengthen

Day 2 – Upper Body Emphasis

Bench Press or Push-ups: 3 sets x 10 reps

Pull-ups or Lat Pulldowns: 3 sets x 8 reps

Shoulder Press: 3 sets x 12 reps

Triceps Dips: 3 sets x 10 reps

Bicep Curls: 3 sets x 12 reps

Day 4 – HIIT and Core

High-Intensity Interval Training (HIIT): 30 seconds work, 20 seconds rest (repeat for 15 minutes)

Plank Variations:

Side Planks, Forearm Planks – 3 sets x 30 seconds

Leg Raises: 3 sets x 12 reps

Day 6 – Active Recovery and Flexibility

Light Cardio (Brisk Walk or Cycling): 20-30 minutes

Foam rolling or self-myofascial release techniques Static stretching to improve flexibility

Week 3: Power and Endurance Focus

Day 1 – Lower Body Power

Deadlifts: 3 sets x 8 reps

Box Jumps: 3 sets x 10 reps

Leg Press: 3 sets x 12 reps

Calf Raises: 3 sets x 15 reps

Bicycle Crunches: 3 sets x 15 reps (each side)

Day 3 – Cardiovascular Endurance

Running: 25-30 minutes at a moderate pace

Jump Rope: 3 sets x 1 minute

Russian Twists: 3 sets x 15 reps (each side)

Plank Variations: 3 sets x 45 seconds

Day 5 – Strength and Stability

Stability Ball Exercises:

Plank Rollouts, Ball Squats – 3 sets x 12 reps

Dumbbell or Kettlebell Swings: 3 sets x 15 reps

Renegade Rows: 3 sets x 10 reps (each arm)

Week 4: Peak Performance and Refinement

Day 2 – Full Body Supersets

Squat & Press: 3 sets x 10 reps

Renegade Rows & Push-ups: 3 sets x 12 reps

Lunges & Bicep Curls: 3 sets x 10 reps (each leg/arm)

Day 4 – Circuit Training

Circuit: 45 seconds exercise, 15 seconds rest (repeat 3-4 circuits) Burpees, Mountain Climbers, Jumping Lunges, Plank

Day 6 – Active Recovery and Reflection

Light Yoga or Tai Chi: 30 minutes Reflect on progress, relaxation techniques, and mental preparation

Notes: Perform a brief warm-up before each session. Focus on proper form and technique to prevent injuries. Hydrate adequately and maintain a balanced diet for optimal results. Listen to your body and rest when needed.

Remember, adjusting the workout routine according to your specific fitness level and listening to your body during workouts is crucial. Additionally, combining it with a balanced diet is essential to achieve the best results from this workout program.

Source: Admin compiled from the Internet