Sep 20 (edited) in Workout plans and programing
4-Week Bodyweight Workout Plan
Introduction to Your 4-Week Bodyweight Program
Welcome to your 4-Week Bodyweight Workout Program! We're thrilled to have you on board and excited to guide you through this journey toward improved fitness and well-being. This program is designed with your busy schedule in mind, ensuring you can achieve fantastic results without the need for any equipment or gym memberships. Whether you're at home, traveling, or in the office, these workouts can be done anytime, anywhere.
Our goal is to help you build strength, increase endurance, and enhance your overall fitness through simple yet effective bodyweight exercises. Over the next four weeks, you will progress through a series of workouts that gradually increase in intensity, helping you develop greater body mastery and self-discipline.
Each workout is structured to be completed in just 20-30 minutes, making it easy to fit into your daily routine. We've included a variety of exercises such as push-ups, squats, lunges, and planks to ensure a well-rounded approach to your fitness journey.
Remember, consistency is key. Stick with the program, listen to your body, and don't hesitate to take rest days when needed. We're confident that by the end of these four weeks, you'll feel stronger, more energized, and proud of the progress you've made.
Let's get started and make these next four weeks transformative and rewarding. You've got this!
Nutritional Guidelines for Your 4-Week Bodyweight Program.
To maximize your results and support your fitness journey, pair your workouts with a balanced and nutritious diet. Here are some concise nutritional guidelines:
1. Eat a Balanced Diet
- Carbohydrates: Whole grains, vegetables, fruits, legumes.
- Proteins: Chicken, turkey, fish, eggs, beans, tofu.
- Fats: Avocados, nuts, seeds, olive oil.
2. Stay Hydrated: Drink at least 8 cups (2 liters) of water daily. Opt for water, herbal teas, or fruit-infused water over sugary drinks.
3. Eat Regular Meals: Three balanced meals and 1-2 healthy snacks daily. Don’t skip breakfast for a metabolism boost.
4. Control Portions: Be mindful of portion sizes; use smaller plates.
5. Prioritize Whole Foods: Focus on whole, minimally processed foods. Avoid processed foods high in sugar and unhealthy fats.
6. Plan Your Meals: Meal planning helps make healthier choices.Prepare meals in advance to avoid unhealthy options.
7. Listen to Your Body: Eat when hungry, stop when full. Avoid emotional eating; find other stress-relief methods.
8. Include a Variety of Foods: Ensure a range of nutrients by eating diverse foods.
9. Limit Added Sugars and Salt: Reduce intake of sweets, desserts, and sugary drinks. Use herbs and spices for flavor instead of salt.
10. Moderation is Key: Enjoy treats occasionally; practice the 80/20 rule (80% nutritious foods, 20% flexibility).
By following these guidelines, you'll provide your body with the fuel it needs to perform at its best and support your fitness goals. Enjoy your journey to better health and fitness! Disclaimer
Before starting any new exercise program, it is always recommended to consult with a healthcare professional. The information provided in this 4-Week Bodyweight Workout Program is for educational purposes only and is not intended as a substitute for advice from your physician or other healthcare providers.
Workouts: At the back of this program, there are detailed instructions about how to complete each exercise appropriately. If you have any questions please email us at Contact@roundscomplete.com “Train to failure” - Training to failure, or performing an exercise until you can no longer complete a repetition with proper form, can significantly enhance your fitness results. This technique pushes your muscles to their limits, stimulating greater muscle growth and strength gains. By pushing yourself to the point of failure, you ensure that your muscles are fully engaged and worked to their maximum capacity. This method can lead to exponential improvements in muscle endurance and overall fitness.
If you find that you can't complete all the prescribed repetitions, it's not a sign of weakness but an indication that you're challenging your body effectively. Embrace this approach, and you'll see substantial benefits from your workouts.
Week 1: Foundation
Day 1: Warm-Up: 5 minutes of light jogging or marching in place
- Push-Ups: 3 sets of 10 reps
- Bodyweight Squats: 3 sets of 15 reps
- Plank: 3 sets of 20 seconds
- Crunches: 3 sets of 15 reps
- Cool Down: 5 minutes of stretching
Day 2:
- Warm-Up: 5 minutes of light jogging or jumping jacks
- Lunges: 3 sets of 10 reps per leg
- Glute Bridges: 3 sets of 15 reps
- Side Plank: 3 sets of 15 seconds per side
- Bicycle Crunches: 3 sets of 20 reps
- Cool Down: 5 minutes of stretching
Day 3:
- Active Recovery: Light Activity (e.g., walking, yoga)
Day 4:
- Warm-Up: 5 minutes of light jogging or high knees
- Push-Ups: 3 sets of 12 reps
- Bodyweight Squats: 3 sets of 20 reps
- Plank: 3 sets of 25 seconds
- Crunches: 3 sets of 20 reps
- Cool Down: 5 minutes of stretching
Day 5:
- Warm-Up: 5 minutes of light jogging or jumping jacks
- Lunges: 3 sets of 12 reps per leg
- Glute Bridges: 3 sets of 20 reps
- Side Plank: 3 sets of 20 seconds per side
- Bicycle Crunches: 3 sets of 25 reps
- Cool Down: 5 minutes of stretching
- Day 6: Active Recovery
- Day 7: Rest
Week 2: Building Strength
Day 1:
- Warm-Up: 5 minutes of light jogging or marching in place
- Push-Ups: 3 sets of 12 reps
- Bodyweight Squats: 3 sets of 18 reps
- Plank: 3 sets of 25 seconds
- Crunches: 3 sets of 18 reps
- Cool Down: 5 minutes of stretching
Day 2:
- Warm-Up: 5 minutes of light jogging or jumping jacks
- Lunges: 3 sets of 12 reps per leg
- Glute Bridges: 3 sets of 18 reps
- Side Plank: 3 sets of 20 seconds per side
- Bicycle Crunches: 3 sets of 25 reps
- Cool Down: 5 minutes of stretching
Day 3: Active Recovery
Day 4:
- Warm-Up: 5 minutes of light jogging or high knees
- Push-Ups: 3 sets of 15 reps
- Bodyweight Squats: 3 sets of 20 reps
- Plank: 3 sets of 30 seconds
- Crunches: 3 sets of 20 reps
- Cool Down: 5 minutes of stretching
Day 5:
- Warm-Up: 5 minutes of light jogging or jumping jacks
- Lunges: 3 sets of 15 reps per leg
- Glute Bridges: 3 sets of 20 reps
- Side Plank: 3 sets of 25 seconds per side
- Bicycle Crunches: 3 sets of 30 reps
- Cool Down: 5 minutes of stretching
Day 6: Active recovery
Day 7: Rest
Week 3: Increasing Intensity
Day 1:
Warm-Up: 5 minutes of light jogging or jumping jacks
- Push-Ups: 4 sets of 15 reps
- Bodyweight Squats: 4 sets of 20 reps
- Plank: 4 sets of 30 seconds
- Crunches: 4 sets of 25 reps
- Cool Down: 5 minutes of stretching
Day 2:
- Warm-Up: 5 minutes of light jogging or high knees
- Lunges: 4 sets of 15 reps per leg
- Glute Bridges: 4 sets of 25 reps
- Side Plank: 4 sets of 25 seconds per side
- Bicycle Crunches: 4 sets of 30 reps
- Cool Down: 5 minutes of stretching
Day 3: Active Recovery
Day 4:
- Warm-Up: 5 minutes of light jogging or marching in place
- Push-Ups: 4 sets of 18 reps
- Bodyweight Squats: 4 sets of 25 reps
- Plank: 4 sets of 35 seconds
- Crunches: 4 sets of 30 reps
- Cool Down: 5 minutes of stretching
Day 5:
- Warm-Up: 5 minutes of light jogging or jumping jacks
- Lunges: 4 sets of 18 reps per leg
- Glute Bridges: 4 sets of 30 reps
- Side Plank: 4 sets of 30 seconds per side
- Bicycle Crunches: 4 sets of 35 reps
- Cool Down: 5 minutes of stretching
Day 6: Active Recovery
Day 7: Rest
Week 4: Mastery
Day 1:
- Warm-Up: 5 minutes of light jogging or jumping jacks
- Push-Ups: 5 sets of 20 reps
- Bodyweight Squats: 5 sets of 25 reps
- Plank: 5 sets of 40 seconds
- Crunches: 5 sets of 30 reps
- Cool Down: 5 minutes of stretching
Day 2:
- Warm-Up: 5 minutes of light jogging or high knees
- Lunges: 5 sets of 20 reps per leg
- Glute Bridges: 5 sets of 30 reps
- Side Plank: 5 sets of 30 seconds per side
- Bicycle Crunches: 5 sets of 40 reps
- Cool Down: 5 minutes of stretching
Day 3: Active recovery
Day 4:
- Warm-Up: 5 minutes of light jogging or marching in place
- Push-Ups: 5 sets of 22 reps
- Bodyweight Squats: 5 sets of 30 reps
- Plank: 5 sets of 45 seconds
- Crunches: 5 sets of 35 reps
- Cool Down: 5 minutes of stretching
Day 5:
- Warm-Up: 5 minutes of light jogging or jumping jacks
- Lunges: 5 sets of 22 reps per leg
- Glute Bridges: 5 sets of 35 reps
- Side Plank: 5 sets of 35 seconds per side
- Bicycle Crunches: 5 sets of 45 reps
- Cool Down: 5 minutes of stretching
Day 6: Active Recovery
Day 7: Rest
Detailed Exercise Instructions for the 4-Week Bodyweight Program
Push-Ups
- Start Position: Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Movement: Lower your body by bending your elbows until your chest nearly touches the floor. Keep your body in a straight line from head to heels.
- Return: Push through your palms to straighten your arms and return to the starting position.
- Tips: Keep your core engaged and avoid letting your hips sag or rise.
Bodyweight Squats
- Start Position: Stand with your feet shoulder-width apart and your toes slightly turned out.
- Movement: Lower your body by bending your knees and pushing your hips back as if sitting in a chair. Go down until your thighs are parallel to the floor.
- Return: Push through your heels to stand back up to the starting position.
- Tips: Keep your chest up, back straight, and knees aligned with your toes.
Planks
- Start Position: Begin in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Hold: Hold this position, keeping your core tight, back flat, and avoiding letting your hips sag or rise.
- Tips: Breathe steadily and keep your neck in a neutral position.
Crunches
- Start Position: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, elbows out to the sides.
- Movement: Lift your shoulder blades off the floor by engaging your abdominal muscles and bringing your chest towards your knees.
- Return: Lower your upper body back to the starting position.
- Tips: Avoid pulling on your neck with your hands. Keep your movements controlled and your lower back pressed to the floor.
Lunges
- Start Position: Stand with your feet hip-width apart.
- Movement: Step forward with one leg and lower your body until both knees are bent at 90-degree angles. Your back knee should hover just above the floor.
- Return: Push through the heel of your front foot to return to the starting position.
- Tips: Keep your torso upright and avoid letting your front knee extend past your toes.
Glute Bridges
- Start Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides.
- Movement: Lift your hips towards the ceiling by squeezing your glutes and engaging your core. Your body should form a straight line from shoulders to knees.
- Return: Lower your hips back to the starting position.
- Tips: Avoid arching your back. Focus on squeezing your glutes at the top of the movement.
Side Planks
- Start Position: Lie on your side with your legs extended and feet stacked. Place your bottom elbow directly under your shoulder.
- Movement: Lift your hips off the ground, creating a straight line from head to heels. Hold this position.
- Tips: Keep your core engaged and avoid letting your hips sag. If needed, you can modify by bending your knees and using your bottom knee as support.
Bicycle Crunches
- Start Position: Lie on your back with your knees bent and hands behind your head.
- Movement: Lift your shoulder blades off the floor and simultaneously bring one knee towards your chest while rotating your torso to bring the opposite elbow towards that knee. Alternate sides in a pedaling motion.
- Tips: Keep your lower back pressed to the floor and avoid pulling on your neck.
By following these detailed instructions, you can ensure proper form and maximize the benefits of each exercise in your 4-week bodyweight program.
**Disclaimer**
Rounds Complete Fitness and its affiliates are not responsible for any injuries or health conditions that may result from following this workout plan. By purchasing and participating in this program, you acknowledge and accept that you are voluntarily undertaking physical activity at your own risk.
You agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which you might incur as a result of participating in the program. If you experience any pain or difficulty with the exercises provided, stop and consult your healthcare provider.
Rounds Complete Fitness makes no guarantees of specific results from the use of this program. Individual results may vary based on a variety of factors, including but not limited to individual health conditions, adherence to the program, and personal effort.
By using this program, you agree to release and hold harmless Rounds Complete Fitness, its owners, trainers, and employees from any liability related to your use of the program
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4-Week Bodyweight Workout Plan
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