Working on your body is the most satisfying thing to do. However, it is hard to keep a routine as a general human nature. Feeling aimless is natural, yet you can break all the habits that keep you away from getting a toned body.
Science says that it takes only 27 days for a human to build a habit. So, if somehow you keep doing the same thing over and over again for 27 days, it will become an unbreakable habit for you.
That’s why we are introducing you to the 4-week work plan, which means almost 28 days to help you achieve the body of your dreams. This four-day workout schedule will be like your personal trainer and fitness buddy in one. It is a solid and intense schedule to intensify the workout. So, let us begin with the introduction to this routine.
What Is This 4-Week Full Workout Challenge All About?
It works by following the workout calendar, performing each strength and cardio workout indicated in the calendar.
You will also have warm and cool-down times from the very beginning to the end of your workout. All of the breaks included in the challenge allow you to take rest and regain the strength of your body to exercise again.
What It Includes-
It includes two types of workouts. The first one is a strength workout, and the second one is a cardio workout.
- This four-week workout schedule for women includes brief (just four exercises per workout) but intensive strength routines. You may optimize calorie burn while training every muscle in your body by alternating upper- and lower-body exercises in supersets, which are sets of two separate exercises performed back-to-back with no rest in between.
For each exercise: Perform the first two movements back-to-back for 12 to 15 reps, followed by a 60 to 90-second break before repeating for 2 to 3 sets. Continue with the following two exercises. Use a weight that is difficult enough to cause your muscles to tire by the end of the set to be safe.
- Cardio in this program is divided into steady-state cardio and interval training. You’ll engage in two interval workouts throughout the week and a longer, moderately paced workout, like, walking, swimming, cycling, etc., on the weekends to keep active and build endurance.
The interval running workouts for the treadmill for the entire period of four weeks are listed below (though you can technically use any cardio equipment, be it a rower, full body roller, or sports hula hoop exercises, alternately to running. You’ll utilize your rate of perceived exertion (RPE), which is a scale from one to ten that measures how challenging the activity feels (10 being the hardest). Try upping the suggested challenge if you feel that the workout is too simple.
Requirements-
5- to 8-pound dumbbells, resistance bands, a support hula hoop, and other cardio gym accessories for women of your choice.
Workouts
Let’s first start with the strength workouts.
Lunge-
The workout will target your hamstrings, shoulders, quads, and glutes.
Steps-
- Carrying the 5- to 8-pound dumbbell in each hand at shoulder height with the palms facing forward, stand with your feet hip-width apart (not shown).
- Squat while raising your arms above your head.
- Lift your arms to your starting position as you stand up.
Don’t forget to repeat
- First Week Timings- 10- 15 minutes
- Second Week Timings- 15 to 20 minutes
- Third Week Timings- 20 to 30 minutes
- Fourth Week Timings- 30 to 40 minutes.
Push-Up-
The workout will target your chest, abs, shoulders, and chest.
- Set up a push-up position on the stability ball with your hands shoulder-width apart, your back straight, and your abs tight.
- Keeping abs firm and the head in line with the hips, lower the chest toward the ball while extending the elbows.
- Return to the beginning position and then push again.
Again, don’t forget to repeat.
- First Week Timings- 20- 30 minutes
- Second Week Timings- 20 to 30 minutes
- Third Week Timings- 30 to 40 minutes
- Fourth Week Timings- 30 to 40 minutes.
Front Squat-
The exercise will target the legs, glutes, arms, and chest.
- Stand still on the band while keeping your feet slightly wider than shoulder width.
- Hold a handle in each band and bring the top of the band above each shoulder. If you think the band is too long, secure it in place by crossing both arms at your chest.
- Lower as like the position you sat down in a chair. Still, Keep your chest up and feet flat.
- Slowly rise back straight up.
- Repeat steps 18 to 10 times.
Don’t forget to repeat
- First Week Timings- 10- 15 minutes
- Second Week Timings- 15 to 20 minutes
- Third Week Timings- 20 to 30 minutes
- Fourth Week Timings- 30 to 40 minutes.
Standing Twist-
The workout will target your core strength and your abs.
- First, hold your sports hula hoop with both hands, then place your legs a little wider than shoulder-width apart.
- Tilt and twist towards your left while keeping your lower body straight. Do this for 5 seconds.
- Then, twist to the right and do it for 5 seconds.
Don’t forget to repeat.
- First Week Timings- 15- 20 minutes
- Second Week Timings- 20 to 30 minutes
- Third Week Timings- 30 to 40 minutes
- Fourth Week Timings- 40 minutes to 1 hour.
Cardio Workouts
The cardio workout depends on your choice. You run or do some other cardio activities and then do some simple splits along with your workouts into 2 different sessions. For example, you can include these 2 exercises in your workout sessions.
Workout 1- During the morning time- Take a brisk walk or job for fifteen minutes. Try to repeat. However, don’t push your body in the first week if you don’t feel like it.
Workout 2- During the evening- Do 2 circuits of any low-impact cardio workout that you will do for 20 minutes during the strength workouts.
Note-
Start to track your progress from the very first week. It will help you to stay motivated.
It is a simple workout routine that anyone can try to get this desired body. It is a cost-effective workout routine that only requires simple yet total gym accessories to start with. The workout is a must-try for everyone.
Fitstrength is one online store to provide the best gym accessories at an affordable; price for everyone. So, if you want to buy some gym accessories, visit the store now.
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