Welcome to Week 4! By now, you should be feeling stronger, leaner, and more confident about your fitness journey. Today’s workout is all about building endurance and pushing your limits. Let’s get started!.

Warm-Up

Before we get into the workout, we need to warm up our muscles. Start with a 5-minute jog on the spot, followed by 10 arm circles forward and backward, and 10 jumping jacks. Do this circuit twice.

Circuit 1 – 3 Rounds

For each exercise, do as many reps as you can in 45 seconds, and rest for 15 seconds before moving on to the next exercise in the circuit. Rest for 1 minute between rounds.

Exercise 1 – Squat Jumps

Stand with your feet hip-width apart and squat down until your thighs are parallel to the ground. From this position, jump straight up as high as you can and land back in the starting position. Repeat for 45 seconds.

Exercise 2 – Push-Ups

Start in a plank position with hands shoulder-width apart, and lower your body until your chest touches the ground. Push back up to the starting position and repeat for 45 seconds.

Exercise 3 – Jumping Lunges

Start in a lunge position with your left foot forward and your right foot back. Jump up and switch legs so your right foot is now forward and your left foot is back. Repeat for 45 seconds.

Exercise 4 – Plank Jacks

Start in a plank position with your hands shoulder-width apart. Jump your feet out wide and then back together, maintaining a straight body line. Repeat for 45 seconds.

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Circuit 2 – 3 Rounds

For each exercise, do as many reps as you can in 45 seconds, and rest for 15 seconds before moving on to the next exercise in the circuit. Rest for 1 minute between rounds.

Exercise 1 – Burpees

Start in a squat position with your hands on the ground. Jump your feet back into a plank position, then jump your feet back up to your hands, and straighten your body up into a jump. Repeat for 45 seconds.

Exercise 2 – Russian Twists

Sit on the ground with your knees bent and your feet flat on the floor. Clasp your hands together in front of your chest and lean back slightly. Twist your torso to the left, then back to the center, and then to the right. Repeat for 45 seconds.

Exercise 3 – Mountain Climbers

Start in plank position, and quickly bring your right knee in towards your chest, then return to the starting position, and alternate with your left knee. Repeat for 45 seconds.

Exercise 4 – Bicycle Crunches

Lie down on the floor with your hands behind your head and your legs in the air. Alternate bringing your left elbow to your right knee, and your right elbow to your left knee. Repeat for 45 seconds.

Cooldown

After your intense workout, it’s important to cool down properly. Spend 5-10 minutes stretching your muscles, paying particular attention to your quads, hamstrings, and shoulders. Foam rolling can also help relieve any muscle soreness you may have.

Conclusion

Great job on completing Week 4 – Day 1! This workout was designed to challenge you and work multiple muscle groups, helping you get closer to your fitness goals. Remember to hydrate and refuel your body with healthy foods to aid in recovery.