4 Week Fitness Programs

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One thing that people need to remember when they are starting a program is that it takes time. Give yourself at least 4 weeks of exercising 4-6 days a week to see what your hard work is doing.

Also you need to remember that food is 70% of losing weight. You need to cut out soda, bad sugars, bad carbs, processed foods, and junk. If you can eat clean and exercises the pounds will start to melt away faster than you thought. You just have to set a goal and STICK TO IT! Dedication, Determination and Motivation are you Biggest Key Factors.

Below is a 4 week WORKout program to help guide you on your journey. Make sure that before each workout you are warming up for at least 5 mins, stretching for 5-10 mins then getting into your exercise. Followed by a 5 min cool down and more stretching to help keep you from getting sore as well as help with injury prevention. If there are things on this list that you don’t particularly like to do then feel free to add in your favorite exercises, games, activities and so forth! Exercise should be fun so its up to you to make it that way!

Week 1

• Day 1 – 15-30 mins of cardio (walking, jogging, running, zumba)
• Day 2 – 15-30 mins of cardio (walking, jogging, running, zumba) + 10 push ups
• Day 3 – Cardio + my killer ab WORKout
• Day 4 – Cardio + 10 push ups
• Day 5 – Cardio + my killer ab WORKout
• Day 6 – Cardio + 10 push ups
• Day 7 – rest/stretch

The first week should be mostly cardio in order to get your body into better shape than you were and to help you work towards more intense WORKouts in the coming weeks.

Week 2

• Day 1 – 25-30 mins of cardio (jogging, running, zumba) + my Push IT WORKout
• Day 2 – 30 mins of cardio (jogging, running, zumba)
• Day 3 – my Cardio Queen WORKout + my cardio ab WORKout
• Day 4 – 25-30 mins of cardio (jogging, running, zumba) + my Sexy Shoulders WORKout
• Day 5 – Cardiolicious WORKout + my killer ab WORKout
• Day 6 – 25-30 mins of cardio (jogging, running, zumba) + my Push IT WORKout
• Day 7 – rest/stretch

In the second week you are going to up your cadio exercises and try to push yourself with some arm and abdominal work.

Week 3

• Day 1 – 25-30 mins of swimming + my Luscious Leg WORKout
• Day 2 – 35 mins of cardio (jogging, running, zumba) + my killer ab WORKout
• Day 3 – 25-30 mins of swimming + my Crazy Legs WORKout
• Day 4 – 25-30 mins of cardio (jogging, running, zumba) + my killer ab WORKout
• Day 5 – Cardiolicious WORKout + my Luscious Leg WORKout
• Day 6 – 30-60mins Yoga
• Day 7 – rest/stretch

If you are not a strong swimmer, all pools have life vests that you can use as well as water aerobic classes that can give you some insight on what strokes to use for maximum strength. Water training is the best form of strength training because it provides resistance against your muscles but supports your joints instead of sending you into the gym to lift weights that could end up hurting you in the end.

Week 4

• Day 1 – 35-45 mins of cardio + Abs + Arms
• Day 2 – 50 mins of cardio
• Day 3 – 35-45 mins of cardio + Abs + Legs
• Day 4 – Yoga
• Day 5 – 50 mins of cardio
• Day 6 – 35-45 mins of cardio + Abs + Arms
• Day 7 – rest/stretch

Week 4 is going to be bringing the intensity up a bit as well as doing more during your WORKouts. You can be creative when it comes to your workouts. You can use my WORKouts but feel free to also find new things to do, like 5k’s, boot camps, group fitness classes (if you have a membership), play sports (soccer, football, tennis, golf – but only if you walk the course, boxing). Remember this is you plan so adapt it to what you love to do!

Also you need to write down everything that you are eating so you know how hard you have to WORK IT. Your best bet is to intake 1500 calories a day of HEALTHY/CLEAN foods so you will be able to lose weight.

If you have any questions, concerns, or comments please feel free to contact me!