This Trainer's 4-Week Workout Plan Will Get You in the Best Shape of Your Life

Warmup

Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.

Workout: Full Body

You built the foundation for this workout during the first two weeks of the plan. Instead of adding more weight, the exercises get more dynamic and faster to challenge your cardiovascular fitness and build muscle. Do three sets of 12 reps of each exercise.

• Deadlift to upright row
• Superman
• Single-leg hip bridge
• Squat press
• Side lunge with curl
• Hollow hold

Cooldown

Three to five minutes of static stretching and breathing exercises.