Exercice To Lose Weight

8-Week Workout Plan for 4-Week Periods (FREE Whole Body Workout Program for women)

8-Week Workout Plan for 4-Week Periods (FREE Whole Body Workout Program for women)

Download the complete 4-Week Workout Program for women that includes daily, instructional workout videos on YouTube! It is a FREE Complete Body Workout Program is designed to build muscles and shed fat while helping you develop a regular fitness routine that you enjoy every day!

What’s the best 5-day workout routine? One that you’ll actually complete!

This four-week full-body workout program includes a split 5-day workout regimen:

  • Monday: Leg Day
  • Tuesday Push Day The Chest and Shoulders, as well as Triceps
  • Wednesday Abs and Legs
  • Thursday: Yoga, Active Recovery or Rest Day
  • Friday, Pull Day Biceps and Back
  • Saturday (Saturday): Cardio and Core (Abs)
  • Sunday: Rest Day

You can alter this workout routine to suit your goals in fitness. Continue reading for more information about how you can make this routine a three-day routine, or include running days.

1. Gym Equipment Needed

A set of dumbbells. A majority of workouts require the use of dumbbells. Every weight-training workout will include a suggested dumbbell weight, typically between 5 and 15 pounds. Remember that muscle growth occurs by lifting weights that are heavy.

Optional Equipment for Exercise

Mini Loop Resistant Band. You can attach a band of resistance for leg exercises to intensify the workout. This is my mini loops that I own (DISCOUNT CODE NML).

Kettlebell. You can do kettlebell exercises using just one dumbbell.

Foam Roller. It is a great method to relax muscles that are sore after exercise or for active days of recovery.

2. Time Requirements:

Around 30 minutes every day, 5 days a week. You are able to take additional rest days as you require!

If you’re a fan of running and wish to incorporate running into your complete body fitness program I recommend you complete three of the strength workouts every week. Select three full body exercises or choose:

 

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • A Full Body Training Day

 

It is important to ensure that you are working your major muscle groups three times a week. Include running on other days, or add a run on arm days if you have time. You can also choose of following the two-week strength training and Running Workout plan.

3. Fitness Level:

 

Intermediate-to-Advanced, with modifications offered for all fitness levels. If you’re just beginning to get into fitness, begin with one of our 30 Day Beginner Workout Programs.

This workout program for the entire body comprises complete body exercises, compound exercises that test each major muscle group of your body. Each training session will offer flexible modifications that are suitable for any fitness level.

If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I do not recommend the workout to be done during pregnancy I’ve included another pregnancy-friendly exercise.

 

4. Cost:

This 4 Week Workout Program is for those who want to:

  • Strengthen and build Lean Muscle
  • Burn calories and shed weight
  • Develop a consistent fitness routine at home (that you are looking forward to each day)

Day 1: 30-Minute Leg Workout At Home

  • YouTube link: 30-Minute Lower Body Workout for women
  • Exercise Timing: 30 Minutes
  • Equipment Dollys as well as an optional Mini Loop Band of Resistance
  • Pregnancy ModificationOption to substitute this 30-minute leg workout. Do not do lunges If you don’t think lunges are healthy for you.

Day 2 Exercise for 35 minutes Chest, Triceps, and shoulders

  • YouTube URL: 35-Minute PUSH day-long workout: Chest Triceps, Shoulders and cardio (Dumbbells)
  • Exercise Timing: 35 Minutes
  • Equipment Dumbbells
  • Pregnancy Modification Substitute this 25-minute Prenatal Arm Workout Chest, Shoulders as well as Triceps.

Day 3 The 8 best resistance band leg exercises and Five Minute Abs Resistance Bands

  • YouTube links: 30-Minute Resistance Band Leg Workout: Booty, Legs and Thighs AND 5-Minute Resistance Band Ab Workout
  • Exercise Duration: 35 Minutes
  • Equipment Mini Loop Resist Band (can sub in a rolled-up sports bras, or use using your body weight alone)
  • Pregnancy ModificationSubstitute the 10-minute pregnancy ab workout for the 5 minute resistance abs bands.

Day 4 Relax Day, Full Lengthening of the Body or Ten Minute Recovery Flow Yoga

  • YouTube Link: 10 minutes of Full Body Stretching Practice or Recuperation Flow Yoga
  • Exercise Timing: 10 Minutes
  • Equipment None Equipment or Body Weight

Day 5: 35-Minute PULL Workout Reverse, Biceps as well as Cardio

  • YouTube link: 35-Minute Upper Body Pull Workout The Biceps, Back Biceps as well as Cardio
  • Training Duration: 35 Minutes
  • Equipment Dumbbells
  • Pregnancy ModificationOption to substitute this 25-minute prenatal back and Bicep Training.

Day 6: 30-Minute Cardio Abs Workout (1 Dumbbell)

  • YouTube URL: 30-Minute Cardio Abs Workout (With modifications) 1 Dumbbell
  • Exercise Timing: 30 Minutes
  • Equipment: One Dumbbell
  • Pregnancy ModificationSubstitute this 35-minute prenatal cardio as well as Mobility Exercise.

Day 7 Complete Body Stretching for Rest of DayOR the Full Bodi Foam Rolling

  • YouTube links: 10-Minute Full Body Stretch Routine OR 8 of the Top Foam Rolling exercises
  • Training Timing: 10 Minutes
  • Equipment: Optional Foam Roller

Day 8: 45-Minute Dumbbell Leg Workout (Drop Set)

  • YouTube URL: 45-Minute LEG Day Workout for women
  • Training Timing: 45 Minutes
  • Equipment dumbbells, and optional Mini Loop Band of Resistance
  • Pregnancy ModificationOption to substitute this 30 minute leg workout, no lunges when you feel that lunges aren’t healthy for you.

Day 9 30-Minute upper body Exercise HIIT

  • YouTube link: Upper Body 30 minutes Toned Arms Workout Using Dumbbells
  • Training Timing: 30 Minutes
  • Equipment Dumbbells
  • Pregnancy ModificationOption to substitute this 15-minute Pregnancy Arm Workout (repeat 2 times for 30 minutes of exercise).

Day 10: 35-Minute Full Body Kettlebell or Single Dumbbell Workout

  • YouTube link: 35-Minute Full Body KETTLEBELL Workout (or Single dumbbell Workout) No Jumping
  • Training Duration: 35 Minutes
  • Equipment Methods of HTML1: Kettlebell or Single Dumbbell
  • Changes to the pregnancy: Alternative to substitute this pregnant-friendly 35-minute Kettlebell exercise.

Day 11 A Full Body Restorative Stretch for the Day Or Ten Minute Recovery Yoga

  • YouTube Link: 10 minutes of Full Body Stretching Schedule Or the Recovery Flow Yoga
  • Training Timing: 10 Minutes
  • Equipment None Equipment or Bodyweight

Day 12 30-Minute Arm Exercise using Dumbbells

  • YouTube link: 30-Minute Arm Exercise using Dumbbells (Upper Fitness for the Body and Cardio)
  • Exercise Duration: 30 Minutes
  • Technology : Dumbbells

Day 13: 30-Minute Lower Body Workout (No Jumping, No Repeats)

  • YouTube link: 30-Minute Lower Body Workout using Dumbbells | (No Repeats and no jumping)
  • Training Timing: 30 Minutes
  • Equipment: Dumbbells, Optional Mini Loop Resistance Band and a Bench or Chair

Day 14 Rest Day Full Body Stretching Routine or the Full Body Foam Rolling

  • YouTube links: 10-Minute Full Body Stretch Routine OR 8 of the Best Foam Rolling Workouts
  • Training Timing: 10 Minutes
  • Equipment: Optional Foam Roller

Day 15 Exercise 45 minutes for Abs and Arms (Drop set)

  • YouTube link: 45-Minute Arms and Abs Workout with dumbbells Drop Sets Format
  • Training Duration: 45 Minutes
  • Equipment Dumbbells
  • Pregnancy Modification Pregnancy Modification:Substitute for this 30-minute Pregnancy Arm Workout.

Day 16 15, 30-minute Abs and Butt and Thighs workout and 10 minutes of Cardio Training Tabata for Kickboxing

  • YouTube links: 15-Minute Abs, Butt and Thigh Workout (No Equipment) AND 10-Minute Cardio Kickboxing Tabata Workout There is no equipment, and there’s no Jumping
  • Training Timing: 25 Minutes
  • Equipment None Equipment or Bodyweight

day 17 It’s the Most Powerful Strength and HIIT Workout for women

  • YouTube URL: 35-Minute Home Workout: Full Body Strength and HIT-Dumbbell Exercise
  • Training Timing: 35 Minutes
  • Technology: Dumbbells:Dumbbells
  • The Modification of Pregnancies:Option to sub this 20-Minute Strength Workout that is low impact and Exercise for Cardio.

Day 18 Relax Day, Full Body Stretch or Ten Minute Recovery Flow Yoga

  • YouTube Link: 10 minutes of Full Body Stretching Practice Or the Recovery Flow Yoga
  • Exercise Duration: 10 Minutes
  • Equipment None Equipment or Body Weight

day 19: Seven Best Exercises to Build Strength for women

  • YouTube URL: 30-Minute Workout Fitness Training for the Whole Body for Women
  • Exercise Timing: 30 Minutes
  • Technology: Dumbbells
  • Changes to Pregnancy:Option for subscribing to this 35-minute Advanced Pregnancy Workout at home.

Day 20: 30-Minute Bodyweight Barre Workout

  • YouTube URL: 30-Minute Full Body Cardio Barre Workout (Intense and No Equipment)
  • Exercise Duration: 30 Minutes
  • Equipment None Equipment only bodyweight.
  • Pregnancy ModificationOption to substitute this 25-minute prenatal Barre Exercise.

Day 21 Rest Day Full Body Stretching Routine or the Full Body Foam Roll.

  • YouTube links: 10-Minute Full Body Stretch Routine OR 8 of the Best Foam Rolling Workouts
  • Training Duration: 10 Minutes
  • Equipment: Optional Foam Roller

Day 22: 30-Minute Leg Workout At Home

  • YouTube URL: 30-Minute Lower Body Workout for women
  • Training Duration: 30 Minutes
  • Equipment Dollys as well as an optional Mini Loop Band of Resistance
  • Pregnancy ModificationOption to sub in this 30 minute leg workout, no lunges If you don’t think lunges are healthy for you.

Day 23 Exercise for 35 minutes Chest, Triceps, as well as Shoulders

  • YouTube URL: 35-Minute PUSH Day Workout: Chest, Triceps, Shoulders, and the cardio (Dumbbells)
  • Exercise Duration: 35 Minutes
  • Equipment Dumbbells
  • Pregnancy Modification Substitute this 25-minute prenatal arm workout Chest, Shoulders as well as Triceps.

Day 24 Eight Best Leg Workouts for Resistance and 5 Minute Resistance Band Abs

  • YouTube Link: 30-Minute Resistance Band Leg Workout: Booty, Legs and Thighs AND 5-Minute Resistance Band Ab Workout
  • Exercise Duration: 35 Minutes
  • Equipment Mini Loop Band of Resistance (can be used as a sub-rolled sports bra, or work by using only your bodyweight)
  • Pregnancy ModificationSubstitute this 10-minute pregnancy ab workout for the five-minute Resistance Band abs.

Day 25 Relax Day, Full Body Stretch or 10 minutes of recovery flow yoga

  • YouTube Links 10 minutes of Full Body Stretching Schedule or Recuperation Flow Yoga
  • Exercise Duration: 10 Minutes
  • Equipment There is no equipment, bodyweight

Day 26 A 35 minute PULL workout Reverse, Biceps as well as Cardio

  • YouTube URL: 35-Minute Upper Body Pull Workout The Biceps, Back Biceps as well as Cardio
  • Exercise Timing: 35 Minutes
  • Technology: Dumbbells
  • Pregnancy ModificationOption to substitute this 25-minute prenatal back and Bicep Training.

Day 27: 30-Minute Cardio Abs Workout (1 Dumbbell)

  • YouTube link: 30-Minute Cardio Abs Workout (With modifications)
  • Training Duration: 30 Minutes
  • Equipment: One Dumbbell
  • Pregnancy ModificationSubstitute this 35-minute Prenatal Cardio for 35 minutes as well as Mobility Exercise.

Day 28 Complete Body Stretching for Rest of DayOR full body foam rolling

  • YouTube links: 10-Minute Full Body Stretch Routine OR 8 of the Best Foam Rolling Workouts
  • Exercise Duration: 10 Minutes
  • Equipment: Optional Foam Roller

Are you unsure of which workout program to Perform Then?

  1. SplitStrong35 is an exercise that is focused on strength and has a split program. SplitStrong was designed in order to help build an solid foundation of strength. We suggest that you complete our SplitStrong strength-training program 2-3 times prior to progressing to HIITStrong.
  2. HiITStrong35is the SplitStrong’s HIIT version. HIITStrong provides additional strength along with advanced compound exercise to strengthen the base you’ve built with SplitStrong.