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Free Fitness Program

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Free Fitness Program

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Free Fitness Program

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Progress

Free fitness plan

Complete & Continue Next Lesson Learn More

Week Four, Day 1

36 Lessons

Workout introduction

Warm-up cardio exercise, Running in place

Warm-up, Cross punches

Warm-up, Step touch with hands behind head

Chest opener stretch

Hip flexor stretch

Open book stretch variation

Child's pose to seal pose stretch

At home pilates workout program intro

Plié squat, Set 2

Plié squat, Set 3

Table top walking bridge exercise

Table top walking bridge exercise, Set 2

Single leg glute bridge with hip flexion and extension

Single leg glute bridge with hip flexion and extension, Set 2

Split squats with arms raise

Split squats with arms raise, Set 2

Split squat with arm raises, Set 3

Single leg bear hover with leg extension

Single leg bear hover with hip extension and flexion, Set 2

Single leg bear hover with hip extension, Set 3

Cocoon ab crunches, Set 2

Pilates side bend

Pilates side bends, Set 2

Pilates hundred

Pilates hundred, Set 2

In and out abs, Set 2

Side plank knee to elbow

Side plank knee to elbow, Set 2

V sit abs with single leg raises

V sit abs with single leg raises, Set 2

Abs plank, Set 2

Week Four, Day 2

43 Lessons

Workout introduction

Warm-up, Running in place

Warm-up, Modified jumping jacks

Warm-up, Cross punches

Warm-up, Butt kicks

Warm-up, Plank jacks

Push-ups, Set 2

Push-ups, Set 3

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Hammer curls, Set 2

Hammer curls, Set 3

Floor triceps dips with 1 leg up and ankle weights

Floor triceps dips with 1 leg up and ankle weights, Set 2

Floor triceps dips with 1 leg up and ankle weights, Set 3

Dumbbell curl twist

Dumbbell curl twist, Set 2

Dumbbell curl twists, Set 3

Floor chest fly

Floor chest fly, Set 2

Floor chest fly, Set 3

Deadlifts, Set 2

Deadlifts, Set 3

Biceps curls, Set 2

Bicep curls, Set 3

Body weight calf raises

Calf raises with dumbbells

Calf raises with dumbbells, Set 2

Single leg deadlifts with bicep curl

Single leg deadlifts with bicep curl, Set 2

Single leg deadlift with biceps curl, Set 3

Quadruped hamstrings curl with ankle weights

Quadruped hamstrings curl with ankle weights, Set 2

Quadruped hamstrings curl with ankle weights, Set 3

Single leg calf raise

Single leg calf raises, Set 2

Single leg calf raises, Set 3

Soleus calf raises with shoulder flexions

Soleus calf raises with shoulder flexions, Set 2

Soleus calf raises with shoulder flexions, Set 3

Week Four, Day 3

35 Lessons

Workout introduction

Warm-up, Running in place

Warm-up, Cross punches

Warm-up, Step touch with hands behind head

Chest opener stretch

Hip flexor stretch

Open book stretch variation

Child's pose to seal pose stretch

Plié squats, Set 1

Plié squats, Set 2

Plié squats, Set 3

Table top walking bridge exercise, Set 1

Table top walking bridge exercise, Set 2

Single leg glute bridge with hip flexion and extension, Set 1

Single leg glute bridge with hip flexion and extension, Set 2

Split squats with arms raise, Set 1

Split squats with arms raise, Set 2

Split squat with arm raises, Set 3

Single leg bear hover with leg extension, Set 1

Single leg bear hover with hip extension and flexion, Set 2

Single leg bear hover with hip extension, Set 3

Cocoon ab crunches, Set 1

Cocoon ab crunches, Set 2

Side bend plank, Set 1

Side bend plank, Set 2

Abs hundreds, Set 1

Abs hundreds, Set 2

In and out abs, Set 1

In and out abs, Set 2

Side plank knee to elbow, Set 1

Side plank knee to elbow, Set 2

V sit abs with single leg raises, Set 1

V sit abs with single leg raises, Set 2

Abs plank, Set 1

Abs plank, Set 2

Week Four, Day 4

43 Lessons

Workout introduction

Warm-up, Running in place

Warm-up, Modified jumping jacks

Warm-up, Cross punches

Warm-up, Butt kicks

Warm-up, Plank jacks

Push-ups, Set 1

Push-ups, Set 2

Push-ups, Set 3

Hammer biceps curls, Set 1

Hammer biceps curls, Set 2

Hammer biceps curls, Set 3

Triceps dips with 1 leg up and ankle weights, Set 1

Triceps dips with 1 leg up and ankle weights, Set 2

Triceps dips with 1 leg up and ankle weights, Set 3

Biceps twist curls, Set 1

Biceps twist curls, Set 2

Biceps twist curls, Set 3

Chest fly, Set 1

Chest fly, Set 2

Chest fly, Set 3

Deadlifts, Set 1

Deadlifts, Set 2

Deadlifts, Set 3

Regular biceps curls, Set 1

Regular biceps curls, Set 2

Regular biceps curls, Set 3

Body weight calf raises

Calf raises with dumbbells, Set 1

Calf raises with dumbbells, Set 2

Single leg deadlifts with bicep curl, Set 1

Single leg deadlifts with bicep curl, Set 2

Single leg deadlifts with bicep curl, Set 3

Quadruped hamstrings knee flexions with ankle weights, Set 1

Quadruped hamstrings knee flexions with ankle weights, Set 2

Quadruped hamstrings knee flexions with ankle weights, Set 3

Unilateral calf raises, Set 1

Unilateral calf raises, Set 2

Unilateral calf raises, Set 3

Bent knee calf raises with arms swings, Set 1

Bent knee calf raises with arms swings, Set 2

Bent knee calf raises with arms swings, Set 3

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Week Four, Day 4

Chest fly, Set 3

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Exercise directions

Use 10 lbs dumbbells.
12 repetitions, 15-20 seconds rest.
Keep elbows slightly bent.

Modifications

Add a glute bridge hold if glutes are not too sore.

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