4 Weeks Exercise Plan
WEEK 1
Foundations & Movement Habit
Goal: Get the body moving, build consistency, and improve circulation
Cardio (3x/week)
Brisk walking – 30 minutes
Beginner dance workout (YouTube, Zumba-style)
Stationary bike – light pace for 20–30 mins
Strength (2x/week)
Bodyweight Basics
Squats – 3 sets of 10
Wall push-ups – 3 sets of 8
Glute bridges – 3 sets of 12
Standing shoulder circles – 3 sets of 15 seconds
Plank (knees down) – hold for 15–30 seconds
Stretch/Yoga (1x/week)
20-min YouTube stretch session or beginner yoga
Focus: hamstrings, back, hips
WEEK 2
Strength Building & Stamina
Goal: Improve endurance, add resistance, and build lean muscle
Cardio (3–4x/week)
Power walking or treadmill – 30–40 mins
Cycling outdoors or elliptical
Low-impact HIIT (30 sec work / 30 sec rest):
- March in place
- Jumping jacks (low impact)
- Knee lifts
- Step touches
Strength (3x/week)
Upper/Lower Body Split
Day 1 – Lower Body
Goblet squats (use dumbbell or water bottle) – 3×12
Lunges (stationary) – 3×8/leg
Glute bridges – 3×15
Day 2 – Upper Body
Incline push-ups – 3×10
Dumbbell rows – 3×12/arm
Overhead press – 3×10
Day 3 – Core & Stability
Seated twists – 3×20
Bird-dog – 3×10/side
Side plank – hold 20 sec/side
Stretch/Yoga (1x/week)
Deep hip opener stretches
Diaphragmatic breathing + mindfulness
WEEK 3
Cardio Burn + Muscle Tone
Goal: Burn fat efficiently, introduce circuit training
Cardio (4x/week)
Walk/jog intervals – 30 min
HIIT workout (circuit-style):
- 30 sec squat
- 30 sec punches
- 30 sec jump rope (or mimicked)
- 30 sec rest
- Repeat 3 rounds
Strength (3x/week)
Full Body Circuits
Squat to overhead press – 3×12
Bent-over rows – 3×12
Deadlifts (light weight) – 3×10
Core finisher:
- Leg raises – 3×10
- Mountain climbers – 3×30 sec
Stretch/Yoga (1–2x/week)
Post-workout 10-min cooldowns
Stretch for mobility (hip flexors, lower back)
WEEK 4
Confidence & Conditioning
Goal: Maintain results, boost self-confidence, enhance endurance
Cardio (4–5x/week)
2x HIIT (short & intense: 20 mins max)
2x Steady state (long walk, bike, swim)
1x Fun cardio (dance, hike, class)
Strength (3x/week)
Full-body tone sessions with added resistance:
- Reverse lunges with dumbbells – 3×10/leg
- Push-up to plank – 3×10
- Weighted squats – 3×12
- Side lying leg raises – 3×15/leg
- Core: Bicycle crunches, plank hold
Stretch/Yoga (1x/week)
Self-care yoga or foam rolling
Focus: Muscle recovery, stress reduction
