This 4-week workout plan combines strength training, cardio, and flexibility to build muscle, improve endurance, and enhance mobility. Each week includes full-body or targeted strength sessions, cardio for heart health, and stretching to improve flexibility and recovery.
Stand with feet shoulder-width apart, lower your hips back and down, then push through your heels to return to standing.
Lie on a bench, lowering the barbell to your chest and then pressing it upwards until your arms are fully extended.
Hinge forward at the hips with a flat back, hold a barbell or dumbbells, and pull the weight toward your lower ribs, keeping elbows close to your sides.
Lie on your side, propping your body up on your forearm or hand, with legs extended. Lift your hips off the ground, forming a straight line, and hold.
Perform 45 minutes of steady-paced running or rowing to build endurance and improve cardiovascular fitness.
Focus on full-body stretches, holding each stretch for 20–30 seconds to improve flexibility.
Start in a high plank position and alternate driving your knees toward your chest in a quick, controlled motion.
Lie on a bench, lowering the barbell to your chest and then pressing it upwards until your arms are fully extended.
Lie on a bench with dumbbells in each hand. Open your arms wide with a slight elbow bend, then bring the weights back together above your chest.
Lie on a bench with dumbbells in each hand. Open your arms wide with a slight elbow bend, then bring the weights back together above your chest.
Hang from a pull-up bar, engage your core, and lift your legs straight up until they’re parallel to the floor, then lower them down slowly.
Alternate 2 minutes of sprinting with 2 minutes of walking or slow jogging for 30 minutes to enhance cardiovascular performance and burn calories.
Stand with feet hip-width apart, hold a barbell or dumbbells, hinge at the hips to lower the weight along your legs, then rise back up by pushing through your heels.
Step onto a sturdy platform or bench with one foot, driving through your heel to lift your body up, then lower back down and alternate legs.
Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeezing your glutes at the top, and lower back down.
Focus on lower body stretches, holding each stretch for 20–30 seconds to enhance flexibility.
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