The only bad workout is the one you didn’t do. Keep pushing forward, stay consistent, and trust the process—you’re getting stronger every day!
If you’re new here, start from Week 1 to catch up, and don’t forget to sign up for free to get your FREE Workout Program and Nutrition Guide—your essential toolkit for success.
WEEK 4: STRENGTH & ENDURANCE PROGRESSION
FOCUS:
This week, we’re continuing to build on our progress—adding more movement, refining nutrition habits, and challenging ourselves to go further. Small improvements add up, so keep the momentum going!
MINDSET:
Start each day with 3 things you are grateful for. In your morning journal, write down three things that bring you gratitude. Notice how this simple habit shifts your mindset and helps you stay positive throughout the day.
WORKOUT SCHEDULE
SESSION 1 - STRENGTH & TONE
Increase weight or reps where possible:
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Dumbbell Deadlifts: 3 sets of 12 reps
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Dumbbell Chest Press: 3 sets of 12 reps
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Lunges: 3 sets of 8-10 reps per leg
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Side-Lying Leg Lifts: 3 sets of 10-12 reps per leg
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Plank with Leg Lift: 3 sets of 10 (5 per side)
SESSION 2: CARDIO & CORE
Perform each exercise for 30 seconds, followed by 15 seconds rest. Repeat for 20 minutes:
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Jumping Jacks (or replace with Timed 400-Metre Run)
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Burpees
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Mountain Climbers
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Skaters
SESSION 3: FULL BODY CIRCUIT
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Plank Variations: 3 sets of 20-30 seconds
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Russian Twists: 3 sets of 20 twists (10 per side)
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Dead Bugs: 3 sets of 10 (5 per side)
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Dumbbell Woodchoppers: 3 sets of 12 reps per side
RECOVERY SUGGESTION:
Try this free online yoga class by Harriet from Flotality to aid recovery, improve flexibility, and enhance mindfulness.
NUTRITION GUIDANCE:
This Week’s Focus: REDUCE PROCESSED FOODS
Limit processed snacks and meals, opting for whole, natural foods instead. Small swaps, like replacing packaged snacks with fresh fruit or homemade meals, will make a big difference!
Make sure you sign up to download the FREE full Nutrition Guide, which includes weekly focuses, healthy habit tips, meal plans, and recipe inspiration!
Stay committed, challenge yourself, and keep making it happen!
#MakeItHappen
