Week 4 Workout Plan
Day 1:
Warm-up: 5 mins brisk walk
Squats – 3 sets x 12 reps
Push-ups – 3 sets x 12 reps
Plank – 3 sets x 30 seconds
Cool down: Stretching 5 mins
Day 2:
Warm-up: 5 mins jump rope
Lunges – 3 sets x 15 reps
Dumbbell Rows – 3 sets x 15 reps
Bicycle Crunches – 3 sets x 20 reps
Cool down: Stretching 5 mins
Day 3:
Rest or light walking
Day 4:
Warm-up: 5 mins light jog
Glute Bridges – 3 sets x 20 reps
Shoulder Taps – 3 sets x 30 reps
Mountain Climbers – 3 sets x 30 seconds
Cool down: Stretching 5 mins
Day 5:
Warm-up: 5 mins brisk walk
Bodyweight Deadlifts – 3 sets x 15 reps
Tricep Dips – 3 sets x 15 reps
Russian Twists – 3 sets x 30 reps
Cool down: Stretching 5 mins
Day 6 & 7:
Rest or light yoga/stretching