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 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 crunch Cocoon ab crunches, Set 2 Pilates side bend Pilates side bends, Set 2 Pilates hundred Pilates hundred, Set 2 In and out abs 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 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 Push-ups, Set 2 Push-ups, Set 3 Hammer curls Follow us on Instagram for everything fitness and wellness 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 Deadlifts, Set 2 Deadlifts, Set 3 Biceps curls 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 Promo Free fitness plan Complete & Continue Next Lesson Learn More Week Four, Day 2 Follow us on Instagram for everything fitness and wellness
