A perfect 4 week workout plan that will have you feeling beautiful

This program will check all the boxes of a well rounded workout through cardio, strength and recovery in the span of just 20 minutes per day. 


Unsure about your current routine ? Cardio and strength training clashing and conflicting ? This perfect 4 week workout plan will be your personal trainer, giving expert guidance with a structured plan to keep you on track. Even better, it only takes 20 minutes a day--a sweaty 20 minutes. 


The only secret is consistency… Each small workout together makes dramatic changes, that is why quick and hard workouts keep you accountable and consistent without having to travel to and from the gym. 



Four Week plan 


How it works: 


The program calendar will indicate what and how you should workout for the day, be it cardio or strength. Throw in a warm up and cool down at the start and end of the workout for better recovery. Remember, the body adapts when recovering, resting is as critical as working out !!


Strength Workouts: 


The workouts for strength are short and hard. By keeping your heart rate elevated while performing the four exercises for either upper or lower body, you will optimize calories burnt. When performing the exercises do 13 reps for the first two exercises without rest, then rest for 90 seconds. Do the same for three more sets and repeat the exercises. Select an appropriate weight that challenges you, remember if it's not hard it won’t get you results. 


Cardio Workouts: 


The program is split into steady state cardio and interval work. On weekends, when you have more time, longer steady state cardio is preferable to improve endurance. While on weekdays you will do interval training to burn calories. Perform them twice a week and feel free to use any cardio equipment you have at your disposal. But if you don’t have any, the pavement is more than good enough. Adjust the difficulty level of the cardio and rate each workout from 1 to 10, 10 being maximum exertion. 


Strength Workout 1


  • Resistance Band Press Squat 

Target: Glutes, Hamstrings, Deltoids, Triceps, Quads 


Stand on the resistance band shoulder width apart, grab handles and bring towards your shoulder. 


Squat down while simultaneously pressing the band overhead; squat up and lower the bands to the shoulders. 

 

  •  Push Up 

Targets: Chest, Abs, Deltoids, Triceps 


Get into a prone position and place hands shoulder width apart facing in slightly. 


Lower your body until your chest briefly touches the ground 


Press yourself back up and repeat 


Be mindful to keep your core tight and back flat 


  • Bulgarian split squat

    Target: Glutes, Quads, Hamstrings 


    Place the back foot on a chair or bench and move the front leg three feet forward. 


    Bend front leg till the back knee touches the ground


    Straighten front leg and stand up


    Repeat for the other side for symmetry. 


    • Resistance Band Deadlift  

    Targets: Lower back, Hamstrings, Glutes, Core 


    Step on the resistance band and move feet to about shoulder width apart. 


    Grasp handles while maintaining a flat back 


    Hinge at the hip and stand back up against resistance. 


    Repeat by lowering bands till you reach the end of your hamstring flexibility. 



    Strength Workout 2


    • Lunge 

      Target: Quads, Glutes 


      Move feet equal distance forward and back, until you feel the back knee bend a little. 


      Bend the front knee until the back knee touches the ground 


      Reverse the motion and stand back up 


      Repeat the exercise on the other side 


      You may choose to add in resistance bands for extra difficulty. 


      • Hamstring Slides 


        Targets: Glutes, Hamstrings 


        Lie on you back and place your feet on the sliders 


        With a flat back, drag the sliders towards yourself 


        Reverse the motion to lower yourself to the ground. 


        For extra difficulty, try doing single legged slides. 


        • Inverted Row 


          Target: Back, Biceps 


          Find a sturdy table and grasp the edge with your palm facing away from you 


          Pull your body up towards the table with a flat back until your chest briefly touches that table 


          Lower your body slowly and repeat. 


           

          • Ab roll 


              Target Abs: Triceps, Chest


              With your knees on the ground, hold onto the handles of the rollers. 


              Reach your arm forward until you reach the end of your range of motion. 


              Bring the roller towards you while keeping your glutes flexed and back straight. 



              Cardio Routine:


              Difficulty ranges from 1 to 10, easy to maximum difficulty respectively. 

              Week 1 

              Week 2 

              Week 3 

              Week 4 

              Walk 

              5minutes@4

              5minutes@4

              5minutes@4

              5minutes@4

              Sprint 

              20seconds@9

              20seconds@9

              30seconds@9

              30seconds@9

              Recovery 

              90seconds@3

              60seconds@3

              60seconds@3

              30seconds@3

              Interval 

              2 intervals 

              2 intervals 

              4 intervals 

              7 intervals 

              Walk 

              4minutes@4 

              4minutes@4 

              4minutes@4 

              4minutes@4 


              This workout hits every major muscle group in the body, but because everyone is built differently, special attention may need to be given to lagging body parts. See our booty band workout  to tone that behind further or Adelyn Active’s guide to upper body movements  for shredded arms.