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This Workout schedule for 4 weeks will make you feel Strong and Healthy

This 4-week exercise program would be like your personal trainer and one-in-one accountability partner, providing expert exercise advice.

This Workout schedule for 4 weeks will make you feel Strong and Healthy

Feeling targeted at the gym? Not sure exactly how to get the most benefits from your Tetris cardio and power workouts together? This 4-week exercise program would be like your personal trainer and one-in-one accountability partner, providing expert exercise advice and a consistent schedule to keep you going. Best of all? Most workouts take about 20 minutes or less — but be ready to sweat.

"You need to improve your workouts to really see results," says Alwyn Cosgrove, who owns Results Fitness in Santa Clarita, CA. (It's true; science confirms it.) That's why you don't get these quick workouts easy on you. But stay consistent, and even without logging hours at the gym, you are sure to see results.

Your Workout Plan for 4 Weeks

How it works: Follow the schedule, conducting any strength or cardio workout on the specified day. If you have time to start and end your workout, add a warm-up and cool-down. (Don't forget to take days of rest ... your body needs it!)

Strength-training workouts: These resistance workouts are fast yet intense (only four exercises each). By alternating the movements of the upper and lower body (in a little thing called supersets), you will keep your heart rate high and maximize calorie burning while working with every muscle in your body. For each workout: Do back-to-back 12 to 15 reps of the first two exercises, then rest for 60 to 90 seconds; repeat for 2 to 3 sets. Repeat with 2nd exercises. Remember to use a weight that is pretty hard to tire your muscles by the end of the session. (Don't skip days of strength; you 're going to score all those benefits from weight lifting.)

Cardio workouts: The Cardio is split into two parts: cardio and bursts in a steady state. Do no more, moderately paced workouts (walking, swimming, cycling, etc.) on weekends to remain healthy and develop endurance. You'll be doing interval exercises throughout the week to burn calories (thanks, HIIT!). Do these two days a week. While any aerobic equipment (rower, cycle, elliptical) can be used, below you can find all four weeks of interval running workouts you will perform on the treadmill. You will use your Rate of Perceived Exertion (RPE) or how rough the exercise feels on a scale from one to 10 (10 being the most difficult). If the workout feels too simple, then try incorporating the challenge suggested.

Strength Workout 1

1. Dumbbell Press Squat


Target: Shoulders, Quads, Glutes, Hamstrings
  1. Stand at shoulder height with feet hip-width apart, carrying in each hand a 5- to the 8-pound dumbbell, palms facing forward (not shown).
  2. Squat back, arms above the head; arms up and down to continue the position
  3. Replicate.
  4. Keep it easy: Carry sided weights.
Challenge yourself: During the workout, keep weights above the head.

2. Ball Push-Up

Target: Shoulders, Triceps, Chest, Abs
  1. Get into a push-up position on a stability ball with hands apart shoulder-width, back straight and abs pulled in.
  2. Lower chest to ball, pointing elbows out, keeping abs close and head aligned with hips.
  3. Press back and repeat to start position.
  4. Keep it simple: Do the move without the ball on the floor.
Challenge yourself: Raise your leg while you're making the move.

3. Bulgarian Squat on Split

Target: Hamstrings, Quads, Glutes
  1. Stand 2 to 3 feet away from a bench or a comfortable chair with your back. Place the right foot top on the table.
  2. Bend 90 degrees left knee, holding knee aligned with ankle. Keep 2 counts, straighten the leg and repeat in 4 counts. Switch sides following 1 set.
  3. Keep it easy: Do lungs alternate, no bench.
Challenge yourself: Place dumbbells on your sides while holding your leg back on your table.

4. Clean Dumbbell and Press

Target: Hamstrings, Shoulders, Glutes, Quads
  1. Stand in front of thighs with weights, with palms facing in.
  2. Squat down, weights dropped just above the knees.
  3. Draw weights up to your shoulders, as close as possible to your torso (not shown).
  4. Stand upright, spinning palms facing forward, and press weights (not shown) above the head.
  5. Lower and repeat to starting place.
  6. Hold it easy: Don't sit down; just bring elbows to the shoulders.
Challenge yourself: Explosive the movement as you pull the weights toward your chest and above your head.
@shape.com/SAM EDWARDS/GETTY IMAGES

Strength Workout 2

1. Dynamic Lunges

Target: Hamstrings, Quads, Glutes
  1. Stand with parallel feet apart and shoulder-distance, keeping a pair of dumbbells on your hands.
  2. Lunge forward with right leg, bending 90 degrees to the right knee, and bringing the left knee close to the ground.
  3. Explosively push the right foot off from this position and return to the starting position.
  4. Switch over your legs and repeat.
  5. Keep it easy: do not use weights; do a less explosive movement.
Challenge yourself: Hold a bar on your shoulders, or a barbell.

2. Opposite Lift Arm / Leg

Target: Glutes, Abs, Back
  1. Sit face down on a support ball, touching the floor with hands and feet.
  2. Tighten your abs and glutes, while lifting your left arm and right leg simultaneously.
  3. Switch arms and legs, and then repeat.
  4. Keep it simple: On all fours, do the exercise on the floor, without the net.
Challenge yourself: Add weights to your ankle and wrist.

3. Step-up

Goal: Quads, Glutes
  1. Place the right foot on a bench or step (find a bench or step that is slightly above knee height if possible).
  2. Pushing your right heel, straightening your leg, bringing your left leg to the right (not letting your left foot touch the step).
  3. Untouched lower left foot towards the board, then straightens the right leg again. Do 12 to 15 reps; swap sides.
  4. Keep it easy: Touch each rep to the top of the step and the floor.
Challenge yourself: Keep dumbbells at the sides with your back.

4. Pronounced jackpot

Goal: Abs
  1. Get into a push-up position with hands aligned under shoulders on the floor.
  2. Place your feet on a ball of support with your legs extended, abs pulled for balance in the direction of the spine.
  3. Bring your knees slowly into your chest without bending your back or hips.
  4. Roll the ball back with your feet to start spot, and repeat.
  5. Keep it easy: Lie on top of the ball with back and do crunches.
Challenge yourself: Lift hips in an inverted V towards the ceiling.

Week 1 Intervals of Cardio

For the number of seconds or minutes indicated follow the instructions below. (Add yet another round of sprints if you want a challenge!)

0:00-5:00: 3.5 to 3.8 mph walk (RPE 4)

5:00-5:20: 6.5 to 8.0 mph sprint (RPE 9)

5:20-6:50: Recover by 3.0-3.5 mph walk (RPE 3)

6:50-10:30: Repeat 2 more sprint sequences, alternating 20-second sprints with 90-second recovery.

10:30-15:00: 3.5 to 3.8 mph walk (RPE 4)

Week 2 Intervals with Cardio


For the number of seconds or minutes indicated follow the instructions below. (Add yet another round of sprints if you want a challenge!)

0:00-5:00: 3.5 to 3.8 mph walk (RPE 4)

5:00-5:20: 6.5 to 8.0 mph sprint (RPE 9)

5:20-6:20: Recover by 3.0-3.5 mph walk (RPE 3)

6:20-10:30: Repeat sprint series 2 times more, alternating 20-second sprints with 60 recovery seconds.

11:40-20:00: 3.5 to 3.8 mph walk (RPE 4)

Week 3 Intervals of Cardio


For the number of seconds or minutes indicated follow the instructions below. (Add yet another round of sprints if you want a challenge!)

0:00-5:00: 3.5 to 3.8 mph walk (RPE 4)

5:00-5:30: 6.5 to 8.0 mph sprint (RPE 9)

5:30-6:30: Recover by 3.0-3.5 mph walk (RPE 3)

6:30-12:30: Repeat sprint sequence 4 times more, alternating 30-second sprints with 60 recovery seconds.

12:30-15:00: 3.5 to 3.8 mph walk (RPE 4)

Week 4 Intervals with Cardio


For the number of seconds or minutes indicated follow the instructions below. (Add yet another round of sprints if you want a challenge!)

0:00-5:00: 3.5 to 3.8 mph walk (RPE 4)

5:00-5:30: 6.5 to 8.0 mph sprint (RPE 9)

5:30-6:00: Recover by 3.0-3.5 mph walk (RPE 3)

6:00-13:00: Repeat sprint sequence 7 times more, alternating sprints of 30 seconds with recovery.

11:40-20:00: 3.5 to 3.8 mph walk (RPE 4)

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YourFitnessRink - Fitness and Health Matters: This Workout schedule for 4 weeks will make you feel Strong and Healthy
This Workout schedule for 4 weeks will make you feel Strong and Healthy
This 4-week exercise program would be like your personal trainer and one-in-one accountability partner, providing expert exercise advice.
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