Fitness Plans

Fitness plans are essential for achieving specific health and physical goals by providing structure, consistency, and direction in your workouts. Whether the aim is to build muscle, lose fat, improve endurance, or enhance overall well-being, a personalized fitness plan outlines the right exercises, intensity, frequency, and progression needed for success. Having a clear plan reduces guesswork, increases motivation, and helps track progress over time. It also minimizes the risk of injury by incorporating proper rest and balanced training. Without a fitness plan, it’s easy to plateau, overtrain, or lose focus—making it harder to stay committed. Ultimately, a well-designed fitness plan keeps you accountable, efficient, and on track to reach your goals.

Cardio Fitness Plans

Having a fitness plan for cardio training is essential because it provides structure, direction, and measurable goals, which help ensure consistent progress and motivation. Without a plan, workouts can become random and less effective, making it harder to improve endurance, burn fat, or achieve specific health objectives. A well-designed cardio plan allows you to gradually increase intensity, avoid overtraining or injury, and track improvements in heart health and stamina over time. It also helps you stay accountable and make the most of your time and effort, leading to better long-term results.

Running/Jogging

four week Beginner Running Plan

Build Endurance & Stamina

Goal: Run continuously for 30 minutes by the end of 4 weeks.
Schedule: 3-4 days per week

Week 1:

Day 1: Walk 5 min → Jog 1 min / Walk 2 min (Repeat 5 times) → Walk 5 min
Day 2: Rest or light stretching
Day 3: Walk 5 min → Jog 1 min / Walk 1 min (Repeat 6 times) → Walk 5 min
Day 4: Rest or light activity
Day 5: Walk 5 min → Jog 2 min / Walk 2 min (Repeat 4 times) → Walk 5 min
Weekend: Active rest (light stretching or walking)

Week 2:

Increase jogging intervals by 30 seconds to 1 minute
Reduce walking time gradually

Week 3:

Try jogging for 5-7 minutes straight
Walk only when needed

Week 4:

Jog for 10-15 minutes at a time
Aim for 30 minutes of continuous running by the end

four week Intermediate Running Plan

Improve Speed & Distance

Goal: Run 5K (3.1 miles) comfortably
Schedule: 4-5 days per week

Week 1:

3 days: Run 2 miles at a steady pace
1 day: Hill sprints (30-sec sprint, 1-min walk x 6 rounds)
1 day: Easy recovery run

Week 2:

3 days: Run 2.5 miles
1 day: Interval training (Sprint 1 min, jog 2 min x 5)
1 day: Easy jog (shorter, relaxed pace)

Week 3:

Increase long run to 3 miles
Keep 1 day for sprint intervals
Keep 1 easy jog day

Week 4:

Run 5K at a comfortable pace
Maintain consistency & challenge yourself

Advanced Running Plan

Improve Speed & Endurance for Races

Goal: Improve speed, stamina, and prepare for a 10K or half-marathon
Schedule: 5-6 days per week

Weekly Breakdown:

Day 1: Easy run (4-5 miles)
Day 2: Hill sprints (6-8 rounds of 30-sec uphill sprints)
Day 3: Speed work (Interval training: 400m sprint, 200m jog x 8 rounds)
Day 4: Rest or cross-training
Day 5: Tempo run (Run 3 miles at 80% effort)
Day 6: Long run (6-8 miles)
Day 7: Recovery run or full rest

Bonus Tips for All Levels

✅ Warm-up & cool down properly (5-10 min walk + stretches)
✅ Stay hydrated and fuel properly (eat well before & after runs)
✅ Wear proper running shoes to prevent injury
✅ Listen to your body—rest if needed

Jump Rope

four Week Jump Rope Workout Plan

Build endurance, coordination, and burn calories!

Schedule: 3-5 days per week
Equipment: A good quality jump rope & athletic shoes
Warm-up: 5 minutes of light cardio + dynamic stretching
Cool-down: 5 minutes of stretching after each session

🟢 Week 1 – Build the Basics (15-20 min/day)

Goal: Improve timing, coordination, and endurance

1️⃣ Basic Jump – 30 sec
2️⃣ Alternate Foot Step – 30 sec
3️⃣ Side-to-Side Jumps – 30 sec
4️⃣ Rest – 30 sec
🔄 Repeat for 4-5 rounds

💡 Focus on maintaining a steady rhythm and keeping your jumps low to the ground.

🟡 Week 2 – Increase Speed & Endurance (20-25 min/day)

Goal: Improve stamina and agility

1️⃣ Basic Jump – 1 min
2️⃣ High Knees – 30 sec
3️⃣ Criss-Cross Arms – 30 sec
4️⃣ Rest – 30 sec
🔄 Repeat for 5-6 rounds

💡 Try to increase speed while maintaining control!

🟠 Week 3 – Add Power & Strength (25-30 min/day)

Goal: Improve power, balance, and coordination

1️⃣ Double Unders – 10 reps
2️⃣ One-Legged Jumps (Right Foot) – 30 sec
3️⃣ One-Legged Jumps (Left Foot) – 30 sec
4️⃣ Butt Kicks – 30 sec
5️⃣ Rest – 30 sec
🔄 Repeat for 5-6 rounds

💡 If double unders are too tough, try to do fast-paced single jumps.

🔴 Week 4 – Advanced Speed & Challenge (30-40 min/day)

Goal: Master endurance, agility, and strength

1️⃣ Boxer Skip – 1 min
2️⃣ Side Swing & Jump – 30 sec
3️⃣ Double Unders – 15 reps
4️⃣ Backward Jumping – 30 sec
5️⃣ High Knees – 30 sec
6️⃣ Rest – 30 sec
🔄 Repeat for 6-7 rounds

💡 By now, you should have better stamina—try to complete more rounds with minimal rest!

💪 Bonus Tips for Success:

✅ Keep your elbows close to your body for better control
✅ Use your wrists (not arms) to swing the rope
✅ Land softly on the balls of your feet
✅ Stay consistent—progress happens with practice!

four week intermediate jump rope fitness plan

Challenge your endurance, coordination, and strength.

General Guidelines

Warm-up: 5–7 minutes (light jogging, arm circles, dynamic stretches)
Cool-down: 5 minutes (stretch calves, hamstrings, shoulders)
Equipment: Use a speed or weighted rope for added intensity if desired.
Weekly Frequency: 4–5 sessions/week

📅 Week 1 – Build Rhythm & Endurance

Goal: Establish steady tempo with basic variations.

Workout (4 days/week)

Workout A – Jump Rope Intervals

1 min basic bounce
30 sec rest
1 min alternate foot step
30 sec rest
1 min high knees
30 sec rest
1 min side-to-side hops
30 sec rest
Repeat for 2–3 rounds

Workout B – Conditioning Circuit

1 min jump rope (basic)
15 squats
1 min jump rope (alternate foot)
10 push-ups
1 min jump rope (side-to-side)
20 mountain climbers
Repeat for 3 rounds

📅 Week 2 – Increase Intensity

Goal: Push cardio threshold and refine footwork.

Workout (4–5 days/week)

Workout A – Jump Rope Ladder

30 sec jump rope
30 sec rest
45 sec jump rope
30 sec rest
1 min jump rope
30 sec rest
1:15 jump rope
30 sec rest
Work back down the ladder

Workout B – Mixed Jump Styles

45 sec basic bounce
45 sec alternate foot
30 sec double unders (or attempt)
45 sec boxer step
1 min freestyle
Rest 30 sec between rounds
Repeat for 3 rounds

📅 Week 3 – Add Strength Elements

Goal: Combine cardio with strength for a full-body burn.

Workout (5 days/week)

Jump Rope + Strength Circuit (3–4 rounds):

1 min jump rope (fast pace)
12 push-ups
1 min jump rope (alternate foot)
15 jump squats
1 min jump rope (boxer step)
20 walking lunges
1 min jump rope (high knees)
30 sec plank

Challenge Finisher:

Max double unders in 2 minutes
OR
3 minutes nonstop jump rope

📅 Week 4 – Peak Challenge Week

Goal: Improve endurance, flow, and performance.

Workout A – Timed Challenge

2 min jump rope (basic)
1 min alternate foot
1 min side-to-side
1 min high knees
1 min boxer step
2 min freestyle
Rest 1 minute
Repeat for 2 rounds

Workout B – Final Circuit Blast (3 rounds):

1 min jump rope
15 push-ups
1 min jump rope
20 jump squats
1 min jump rope
20 mountain climbers
30 sec plank hold

Optional Test Day (end of week):

Max time jumping without stopping
Max double unders in 1 minute
Record your progress!

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Accordion Content

four week intermediate jump rope plan

Challenge your endurance, coordination, and strength.

General Guidelines

Warm-up: 5–7 minutes (light jogging, arm circles, dynamic stretches)
Cool-down: 5 minutes (stretch calves, hamstrings, shoulders)
Equipment: Use a speed or weighted rope for added intensity if desired.
Weekly Frequency: 4–5 sessions/week

📅 Week 1 – Build Rhythm & Endurance

Goal: Establish steady tempo with basic variations.

Workout (4 days/week)

Workout A – Jump Rope Intervals

1 min basic bounce
30 sec rest
1 min alternate foot step
30 sec rest
1 min high knees
30 sec rest
1 min side-to-side hops
30 sec rest
Repeat for 2–3 rounds

Workout B – Conditioning Circuit

1 min jump rope (basic)
15 squats
1 min jump rope (alternate foot)
10 push-ups
1 min jump rope (side-to-side)
20 mountain climbers
Repeat for 3 rounds

📅 Week 2 – Increase Intensity

Goal: Push cardio threshold and refine footwork.

Workout (4–5 days/week)

Workout A – Jump Rope Ladder

30 sec jump rope
30 sec rest
45 sec jump rope
30 sec rest
1 min jump rope
30 sec rest
1:15 jump rope
30 sec rest
Work back down the ladder

Workout B – Mixed Jump Styles

45 sec basic bounce
45 sec alternate foot
30 sec double unders (or attempt)
45 sec boxer step
1 min freestyle
Rest 30 sec between rounds
Repeat for 3 rounds

📅 Week 3 – Add Strength Elements

Goal: Combine cardio with strength for a full-body burn.

Workout (5 days/week)

Jump Rope + Strength Circuit (3–4 rounds):

1 min jump rope (fast pace)
12 push-ups
1 min jump rope (alternate foot)
15 jump squats
1 min jump rope (boxer step)
20 walking lunges
1 min jump rope (high knees)
30 sec plank

Challenge Finisher:

Max double unders in 2 minutes
OR
3 minutes nonstop jump rope

📅 Week 4 – Peak Challenge Week

Goal: Improve endurance, flow, and performance.

Workout A – Timed Challenge

2 min jump rope (basic)
1 min alternate foot
1 min side-to-side
1 min high knees
1 min boxer step
2 min freestyle
Rest 1 minute
Repeat for 2 rounds

Workout B – Final Circuit Blast (3 rounds):

1 min jump rope
15 push-ups
1 min jump rope
20 jump squats
1 min jump rope
20 mountain climbers
30 sec plank hold

Optional Test Day (end of week):

Max time jumping without stopping
Max double unders in 1 minute
Record your progress!

four week advanced jump rope plan

Complex jump variations to push your limits.

Advanced Jump Rope Plan Overview

Frequency: 5–6 days/week
Duration: 25–40 minutes per session
Goals: Peak conditioning, agility, power, and jump rope mastery
Rope Options: Speed rope, weighted rope, or cordless rope for variety
Warm-up: 5–10 minutes dynamic stretches, light cardio
Cool-down: Stretching + foam rolling (5–10 minutes)

📅 Week 1 – Foundation + Skill Focus

Focus: Conditioning and precision

Day 1 – Skill Drill Intervals

1 min basic bounce
45 sec alternate foot
30 sec boxer step
30 sec high knees
30 sec double unders
1 min rest
Repeat x3 rounds

Day 2 – Jump Rope + Core Circuit (4 rounds)

1 min jump rope
20 mountain climbers
30 sec plank
20 Russian twists
1 min jump rope
15 sit-ups

Day 3 – Freestyle Flow Practice (20–30 min)

Work on transitions, criss-cross, heel taps, side swings, double unders
Create a 2–3 min freestyle flow, repeat and refine

📅 Week 2 – Intensity & Endurance

Focus: Longer sets and footwork combos

Day 1 – Endurance Pyramid

1 min jump rope
2 min jump rope
3 min jump rope
2 min jump rope
1 min jump rope
(Rest 30 sec between rounds)
Add 2 sets of 30 double unders at the end

Day 2 – Agility + Legs Circuit (4 rounds)

1 min high knees jump rope
15 jump squats
30 sec side-to-side jumps
1 min boxer step
10 burpees
30 sec rest

Day 3 – Skill & Strength Superset (3–4 rounds)

1 min criss-cross or alternate foot
12 push-ups
45 sec double unders
15 dumbbell thrusters (or bodyweight squats)
30 sec fast boxer step
10 pull-ups or rows

📅 Week 3 – Power + Combo Moves

Focus: Plyometrics and advanced skill integration

Day 1 – Explosive Circuit

45 sec double unders
15 jump lunges
1 min criss-cross + boxer combo
10 box jumps
1 min high knees jump rope
Repeat 3–4 rounds

Day 2 – Jump Rope EMOM (Every Minute on the Minute x 20 mins)

Odd minutes: 45 sec jump rope (fast pace)
Even minutes: 10 burpees or 15 kettlebell swings
Challenge: Maintain performance under fatigue

Day 3 – Freestyle Mastery + Flow

5 rounds of 3 min freestyle routines
1 min rest between each
Mix in side swings, cross-overs, heel taps, running steps, and rope releases (if skilled)

📅 Week 4 – Peak Challenge & Testing

Focus: Max output and mastery

Day 1 – Jump Rope Gauntlet (4 rounds):

1 min basic
45 sec double unders
1 min boxer step
30 sec side-to-side hops
1 min alternate foot
15 push-ups
20 jump squats
Rest 1 min between rounds

Day 2 – Max Test Day

Max unbroken double unders
Max continuous freestyle (no trip-ups)
Max jumps in 3 minutes
Record and compare to Day 1

Day 3 – Full-Body Finisher (3–5 rounds):

1 min jump rope (freestyle)
20 kettlebell swings or dumbbell snatches
1 min jump rope (boxer/double unders)
10 burpees
30 sec plank hold
Minimal rest

✅ Tips for Success

Use a timer app or jump rope interval app to stay on pace
Film yourself weekly to track progress and improve form
Mix in active recovery (walking, yoga, mobility) once or twice a week

Cycling

four week cycling workout plan

Build endurance, strength, and cycling efficiency

Warm-Up (5-10 min before every ride): Light pedaling + dynamic stretches
🔹 Cool-Down (5 min after every ride): Slow pedaling + static stretching

🟢 Week 1 – Build Endurance (30-45 min per ride)

Focus: Get comfortable with longer rides at an easy pace

Day 1: 30 min steady ride on flat terrain
Day 2: Rest or light activity (walking/stretching)
Day 3: 40 min moderate ride with some hills
Day 4: Rest
Day 5: 45 min ride at an easy pace
Weekend: Optional 30-45 min relaxed ride

💡 Keep a steady pace, focus on form, and don’t push too hard.

🟡 Week 2 – Increase Speed & Strength (45-60 min per ride)

Focus: Improve stamina and leg power

Day 1: 45 min steady ride with slight speed increases every 10 min
Day 2: Rest or cross-training (yoga, walking)
Day 3: 30 min hill training (ride uphill for 2-3 min, recover downhill, repeat)
Day 4: Rest
Day 5: 50 min ride with alternating speeds (2 min fast, 2 min slow)
Weekend: Long ride (60 min at an easy pace)

💡 Include some hill climbs or resistance (if using a stationary bike).

🟠 Week 3 – Interval Training for Speed & Power (50-70 min per ride)

Focus: Improve speed, endurance, and control

Day 1: 50 min steady ride with 3x 5-min fast-paced bursts
Day 2: Rest or short recovery ride (20 min easy)
Day 3: 40 min sprint intervals (30 sec sprint, 1 min slow recovery, repeat 10 times)
Day 4: Rest
Day 5: 60 min ride with 15 min at a higher speed
Weekend: Long endurance ride (70 min at a steady pace)

💡 Focus on cadence (rpm) – aim for 80-100 rpm for efficiency.

🔴 Week 4 – Advanced Endurance & Speed Challenge (60-90 min per ride)

Focus: Push endurance, maintain high speeds

Day 1: 60 min ride with 4x 8-min high-intensity efforts
Day 2: Rest or short recovery ride
Day 3: 40 min high-intensity intervals (1 min fast, 2 min slow, repeat 10 times)
Day 4: Rest
Day 5: 75 min ride with mixed terrain/hills
Weekend: 90 min long-distance ride at a steady pace

💡 By now, you should feel stronger—try to ride longer without fatigue!

🔥 Bonus Tips for Success

✅ Maintain proper posture – Keep your back straight, engage your core
✅ Hydration is key – Drink water before, during, and after rides
✅ Use gears wisely – Shift gears to maintain a steady cadence (80-100 rpm)
✅ Track your progress – Use a cycling app or smartwatch
✅ Listen to your body – Rest if needed, avoid overtraining

Dancing

four week dance plan

Build a solid foundation, enhance your technique.

Week 1: Building the Basics

Focus: Learn basic steps, improve posture, and get comfortable with the rhythm.

Goal: Develop a strong foundation, enhance coordination, and start building muscle memory.

Monday (30–45 minutes)

Warm-up (5–10 minutes): Light cardio (jogging in place, jumping jacks) + dynamic stretches (leg swings, arm circles).
Focus: Learn basic footwork (choose a style, e.g., salsa steps, basic ballet positions, or hip-hop isolations).
Drills:
- Practice basic steps slowly.
- Focus on form and body posture.
Cool-down (5–10 minutes): Gentle stretches for legs, back, and arms.

Wednesday (30–45 minutes)

Warm-up (5–10 minutes): Light cardio and stretching.
Focus: Dance routine basics. Start putting basic steps into a simple routine (e.g., 4–8 counts of basic steps).
- Salsa: Basic forward/backward step.
- Hip-hop: Basic body isolations (head, shoulders, torso).
- Ballet: Basic plié, tendu, and relevé.
Practice: Do the basic routine multiple times until it feels comfortable.
Cool-down (5–10 minutes): Stretching.

Friday (30–45 minutes)

Warm-up (5–10 minutes): Light cardio and stretching.
Focus: Work on coordination and fluidity.
- Slow practice of the learned routine.
- Add more fluid transitions between steps.
Cool-down (5–10 minutes): Stretching.

Week 2: Improving Technique & Expanding Steps

Focus: Focus on improving technique, learning new steps, and enhancing fluidity in transitions.

Goal: Start combining basic movements into short choreographed sequences.

Monday (45 minutes)

Warm-up (10 minutes): Light cardio and dynamic stretches.
Focus: Refine footwork and posture. Add a few more steps to your routine or style of choice.
- Practice basic steps with attention to posture and timing.
Drills:
- Salsa: Add turns or cross-body leads.
- Hip-hop: Work on rhythm and timing, experiment with adding groove to basic steps.
- Ballet: Add combinations of pliés and tendus in different positions.
Cool-down (5 minutes): Stretching.

Wednesday (45 minutes)

Warm-up (10 minutes): Cardio and stretching.
Focus: Combine steps into longer sequences or basic routines.
- Salsa: Practice basic steps with turns or add a partner for simple leads.
- Hip-hop: Create a short 4-8 count sequence to practice.
- Ballet: Incorporate simple combinations of movements.
Cool-down (5 minutes): Stretching.

Friday (45 minutes)

Warm-up (10 minutes): Cardio and stretching.
Focus: Work on muscle memory, continue refining movements.
- Salsa: Practice with music (slow tempo), increase your speed gradually.
- Hip-hop: Practice in front of a mirror to perfect your form.
- Ballet: Add more flow to your movements and transitions.
Cool-down (5 minutes): Stretching.

Week 3: Choreography & Dance Expression

Focus: Start learning full routines, express emotion through movement, and refine musicality.

Goal: Combine all elements into a longer, more fluid dance routine.

Monday (45 minutes)

Warm-up (10 minutes): Cardio and dynamic stretches.
Focus: Begin working on choreography for a full routine.
- Choose a routine you want to learn or follow along with an online class.
- Break it down into smaller sections (8-counts).
Practice: Practice the first section of your routine slowly, focusing on precision and timing.
Cool-down (5 minutes): Stretching.

Wednesday (45 minutes)

Warm-up (10 minutes): Cardio and dynamic stretches.
Focus: Continue learning your routine.
- Add a new section to your choreography.
- Work on combining movements smoothly.
Practice: Break down tough sections of the routine and practice them repeatedly.
Cool-down (5 minutes): Stretching.

Friday (45–60 minutes)

Warm-up (10 minutes): Cardio and dynamic stretches.
Focus: Practice the full routine.
- Focus on flow, expression, and performance quality.
- Record yourself and analyze for improvement.
Cool-down (5 minutes): Stretching.

Week 4: Polishing Performance & Confidence

Focus: Perfect your routine, work on performance skills, and gain confidence in your dance abilities.

Goal: Perform your routine confidently with expression and fluidity.

Monday (60 minutes)

Warm-up (10 minutes): Cardio and dynamic stretches.
Focus: Review your entire routine.
- Perform your routine at a slower tempo first, focusing on accuracy.
- Gradually increase speed while maintaining precision.
Practice: Focus on your performance – add emotion and facial expressions.
Cool-down (5 minutes): Stretching.

Wednesday (60 minutes)

Warm-up (10 minutes): Cardio and dynamic stretches.
Focus: Perform your routine with full energy.
- Practice with music, focusing on timing, fluidity, and performance.
- Practice multiple runs of the routine.
Cool-down (5 minutes): Stretching.

Friday (60 minutes)

Warm-up (10 minutes): Cardio and dynamic stretches.
Focus: Full run-through of your routine.
- Record yourself and review the video for areas to improve.
- Make adjustments in terms of expression and flow.
Cool-down (5 minutes): Stretching.

Additional Tips for Your 4-Week Dance Plan:

Stay Consistent: Stick to the plan and keep practicing regularly.
Use a Mirror: If possible, practice in front of a mirror to correct your posture and movements.
Focus on Technique: Even if you’re learning choreography, make sure to refine your technique (footwork, posture, timing).
Record Yourself: Recording helps you track progress and identify areas for improvement.
Stay Positive: Dance is all about fun and self-expression, so don’t stress too much about perfection.

By the end of these four weeks, you’ll notice significant improvement in your dance skills, whether it’s learning a full routine, improving your posture, or gaining more confidence in your movements! Enjoy the process, and keep dancing! 💃🕺

High-Intensity Interval Training

four week hiit training plan

Building endurance

💪 Frequency: 3–4 Days Per Week (Alternate with rest days or light cardio) 📈 Progression: Increase intensity or reps each week
🔥 Goal: Improve cardiovascular fitness, strength, fat loss, and overall endurance

WEEK 1: FOUNDATION & Endurance

🔹 Focus: Build endurance, familiarize with HIIT exercises
💡 Reps & Sets: 3–4 sets per exercise (30 sec work / 30 sec rest)

✅ Workout Routine:
1. Circuit HIIT – Repeat 3 times

Jump Squats
Push-Ups
Mountain Climbers
Jumping Jacks
Burpees

2. Tabata HIIT – 4 Rounds (20 sec work / 10 sec rest)

Jump Lunges
High Knees
Plank Jacks
Burpees

3. Sprint Intervals

30 sec sprint (max effort), 90 sec walk (repeat for 10 minutes)

WEEK 2: Strength & Cardio

🔹 Focus: Increase intensity, incorporate strength movements
💡 Reps & Sets: 4–5 sets per exercise (40 sec work / 20 sec rest)

✅ Workout Routine:
1. Strength-Based HIIT

Kettlebell Swings (or Dumbbell Swings)
Push-Ups
Squat Jumps
Plank-to-Push-Up
Russian Twists

2. Plyometric HIIT

Box Jumps
Jump Squats
Burpees
Jump Lunges
Mountain Climbers

3. EMOM HIIT – 10 Minutes (Perform exercises in each minute)

10 Push-Ups
15 Jumping Jacks
10 Bodyweight Squats
10 Burpees

WEEK 3: Power & Explosiveness

🔹 Focus: Develop explosive strength, improve power
💡 Reps & Sets: 5 sets per exercise (40 sec work / 20 sec rest)

✅ Workout Routine:
1. Plyometric HIIT

Jump Lunges
Burpee Box Jumps
Clap Push-Ups
Tuck Jumps
Skater Jumps

2. Sprint Intervals

30 sec sprint (max effort), 60 sec walk (repeat for 12 minutes)

3. Tabata HIIT – 8 Rounds (20 sec work / 10 sec rest)

Jump Squats
Push-Ups
High Knees
Mountain Climbers

WEEK 4: Maximum Intensity & Performance

🔹 Focus: Push your limits, test strength and endurance
💡 Reps & Sets: 5 sets per exercise (45 sec work / 15 sec rest)

✅ Workout Routine:
1. EMOM HIIT – 12 Minutes (Perform exercises in each minute)

15 Jump Squats
10 Push-Ups
20 Mountain Climbers
10 Burpees

2. Circuit HIIT – Repeat 4 times

Burpees
Jump Lunges
Plank-to-Push-Up
Squat Jumps
Jumping Jacks

3. Sprint Intervals

30 sec sprint (max effort), 30 sec rest (repeat for 15 minutes)

Swimming

four week swimming workout plan

Improve your endurance, speed, and technique

Goal: Build endurance, improve stroke technique, and increase speed.
Schedule: 3-4 days per week
Equipment Needed: Swim cap, goggles, kickboard, pull buoy (optional)

🟢 Week 1 – Focus on Technique & Endurance

Goal: Establish a foundation of swimming technique and build basic endurance.

Day 1: Technique and Endurance
- Warm-Up: 200m easy swim (freestyle/backstroke)
- Drills: 4x50m single-arm freestyle (1 min rest between sets)
- Main Set: 4x100m freestyle at a moderate pace (30-45 sec rest)
- Cool-Down: 100m easy swim, focusing on good form
Day 2: Endurance
- Warm-Up: 200m freestyle (easy pace)
- Main Set: 10x50m freestyle, focusing on technique (20 sec rest)
- Cool-Down: 100m backstroke, slow pace
Day 3: Recovery Swim
- Warm-Up: 200m easy swim
- Main Set: 2x100m breaststroke, moderate pace (20 sec rest)
- Cool-Down: 100m freestyle at a relaxed pace

🟡 Week 2 – Build Strength & Speed

Goal: Increase strength and speed through interval training.

Day 1: Speed Intervals
- Warm-Up: 200m freestyle, slow pace
- Drills: 4x50m butterfly (easy pace)
- Main Set: 8x50m freestyle sprints (20-30 sec rest)
- Cool-Down: 100m easy backstroke
Day 2: Endurance + Technique
- Warm-Up: 200m freestyle, easy pace
- Main Set: 4x200m freestyle (moderate pace, focus on form)
- Cool-Down: 100m easy swim, mixed strokes
Day 3: Speed and Power
- Warm-Up: 200m freestyle
- Main Set: 6x50m sprint intervals (25 sec rest)
- Cool-Down: 100m easy breaststroke

🟠 Week 3 – Increase Endurance and Technique Mastery

Goal: Focus on mastering techniques with increased endurance.

Day 1: Technique + Endurance
- Warm-Up: 200m easy freestyle
- Drills: 4x50m catch-up drill (1 min rest)
- Main Set: 4x150m freestyle (moderate pace)
- Cool-Down: 100m relaxed swim (your choice)
Day 2: Interval Training
- Warm-Up: 200m freestyle
- Main Set: 10x50m sprints (20 sec rest)
- Cool-Down: 100m backstroke
Day 3: Long Swim for Endurance
- Warm-Up: 200m freestyle
- Main Set: Swim for 800m (steady pace, alternating strokes if needed)
- Cool-Down: 100m relaxed swim

🔴 Week 4 – Speed, Power, and Technique Refinement

Goal: Push your limits with speed and technique drills while focusing on endurance.

Day 1: Speed Intervals + Endurance
- Warm-Up: 200m freestyle, easy pace
- Drills: 4x50m single-arm freestyle
- Main Set: 4x100m sprints (30 sec rest)
- Cool-Down: 100m easy backstroke
Day 2: Mixed Stroke Workout
- Warm-Up: 200m freestyle
- Main Set: 2x100m butterfly (moderate pace)
- Main Set (Part 2): 6x50m backstroke (strong pace)
- Cool-Down: 100m breaststroke
Day 3: Endurance and Power
- Warm-Up: 200m freestyle
- Main Set: 4x200m freestyle at a challenging pace (1 min rest)
- Cool-Down: 100m easy freestyle

🔧 Swimming Drills to Include:

Catch-Up Drill (Freestyle): Swim freestyle but let one arm catch up to the other before you start the next stroke.
Single Arm Drill (Freestyle & Backstroke): Use one arm at a time and keep the other arm at your side, alternating each length.
3-3-3 Drill (Freestyle): Swim 3 strokes with your right arm, 3 strokes with your left, and 3 strokes with both arms.
Kicking Drills: Use a kickboard to focus on leg strength. This can be done with flutter kicks (freestyle/backstroke) or a frog kick (breaststroke).
Butterfly 2-1 Drill: Perform two dolphin kicks for every one arm stroke in butterfly.

🏅 Tips for Progressing:

Track Progress: Record your time for each workout and aim to improve every few weeks.
Rest: Always take 30 seconds to 1 minute of rest between hard intervals to avoid overtraining.
Focus on Form: The quality of your technique is as important as speed. Focus on body position and breathing with each stroke.
Consistency: Stick to the plan, but feel free to adapt the volume and intensity if necessary.

Strength Training Fitness plan

Having a fitness plan for strength training is essential because it provides structure, direction, and measurable progress toward your goals. Without a plan, workouts can become inconsistent, unfocused, or ineffective, making it difficult to build muscle, increase strength, or avoid injury. A well-designed strength training plan ensures that you target all major muscle groups, manage rest and recovery, and progressively overload your muscles to stimulate growth. It also helps you track improvements over time, stay motivated, and maintain discipline—key components for achieving long-term success in your fitness journey.

four Week Squat Plan

Designed to build strength, endurance, and mobility

Goal Options: Strength & Muscle Growth 💪 | Fat Loss & Endurance 🔥 | Mobility & Flexibility 🏃‍♂️
Frequency: 3–4 Days per Week
Equipment Needed: Bodyweight, Dumbbells/Kettlebell, Barbell (optional)

WEEK 1: FOUNDATION & FORM

Focus: Proper squat technique, core activation, and balance.

Workout (3 Days Per Week – e.g., Monday, Wednesday, Friday)

Bodyweight Squat – 3 sets of 15 reps (Focus on depth and control)
Goblet Squat (Dumbbell/Kettlebell) – 3 sets of 12 reps (Hold weight close to chest)
Sumo Squat (Bodyweight or Light Weight) – 3 sets of 12 reps (Wider stance, toes slightly out)
Wall Sit – 3 rounds of 30 seconds (Hold squat against a wall)
Jump Squats – 3 sets of 10 reps (Explosive movement, land softly)
Cool-down – Stretching (Hip flexors, hamstrings, and quads)

✅ Key Focus: Master the squat movement and control depth.

WEEK 2: STRENGTH BUILDING & POWER

Focus: Adding resistance to squats, improving strength, and building endurance.

Workout (3–4 Days Per Week)

Back Squat (Barbell or Dumbbells) – 4 sets of 8 reps (Moderate weight)
Bulgarian Split Squat (Dumbbells) – 3 sets of 10 reps per leg
Goblet Squat – 3 sets of 10 reps (Increase weight)
Jump Squats – 3 sets of 12 reps
Wall Sit with Weight – 3 rounds of 40 seconds
Deep Stretching – 5–10 minutes

✅ Key Focus: Introduce moderate weights and work on single-leg strength.

WEEK 3: POWER & EXPLOSIVENESS

Focus: Developing explosive strength, increasing range of motion, and refining squat mechanics.

Workout (4 Days Per Week – e.g., Monday, Tuesday, Thursday, Saturday)

Front Squat (Barbell or Dumbbells) – 4 sets of 8 reps
Pistol Squat (Assisted or Bodyweight) – 3 sets of 8 reps per leg
Jump Squats – 3 sets of 15 reps
Sumo Deadlift (Kettlebell/Barbell) – 4 sets of 10 reps
Overhead Squat (Light Weight/Stick) – 3 sets of 8 reps (Focus on mobility)
Wall Sit Challenge – Hold as long as possible (Goal: 60 seconds)

✅ Key Focus: Increase explosive power and endurance.

WEEK 4: MAX STRENGTH & ENDURANCE TEST

Focus: Testing progress with heavier weights, longer wall sits, and more reps.

Workout (3–4 Days Per Week)

Back Squat (Heavy) – 5 sets of 6 reps
Bulgarian Split Squat – 3 sets of 12 reps per leg
Goblet Squat (Heavier Weight) – 3 sets of 12 reps
Jump Squats – 4 sets of 15 reps
Wall Sit Challenge – Hold as long as possible (Goal: 90 seconds)
Pistol Squat – 3 sets of 10 reps per leg

✅ Final Test:

Bodyweight Squats: How many can you do in 1 minute?
Wall Sit: How long can you hold?
1RM (Max Weight) Test: Try to lift your heaviest squat with proper form.

💡 Tips for Success:

✅ Warm-Up Before Squats – Dynamic stretching and light cardio.
✅ Focus on Form Over Weight – Go deeper in the squat rather than lifting too heavy too soon.
✅ Engage Your Core – A strong core helps maintain squat stability.
✅ Track Your Progress – Note weight increases, reps, and endurance improvements.
✅ Rest & Recovery – Take at least 48 hours between heavy squat days.

four Week Deadlift Plan

Strength, power, endurance, and mobility

Frequency: 3–4 Days Per Week
Equipment: Barbell, Dumbbells, Kettlebell (if available)
Goal: Improve strength, technique, and power in deadlifts

WEEK 1: FOUNDATION & FORM

🔹 Focus: Proper form, core stability, and muscle activation.
💡 Reps & Sets: 3–4 sets of 8–12 reps

✅ Workout Routine:
1️⃣ Conventional Deadlift – 3 sets x 10 reps (Light weight, focus on form)
2️⃣ Romanian Deadlift (Dumbbell/Barbell) – 3 sets x 12 reps
3️⃣ Single-Leg Deadlift (Dumbbell/Kettlebell) – 3 sets x 8 reps per leg
4️⃣ Core Work: Planks (3 rounds of 30 sec)
5️⃣ Mobility & Stretching – Hamstrings, hip flexors, glutes

WEEK 2: STRENGTH BUILDING

🔹 Focus: Adding weight to build strength & muscle endurance.
💡 Reps & Sets: 4–5 sets of 6–8 reps

✅ Workout Routine:
1️⃣ Conventional Deadlift – 4 sets x 8 reps (Increase weight)
2️⃣ Trap Bar Deadlift – 4 sets x 8 reps
3️⃣ Sumo Deadlift – 3 sets x 10 reps
4️⃣ Romanian Deadlift (Dumbbell/Kettlebell) – 3 sets x 10 reps
5️⃣ Hanging Leg Raises or Ab Rollouts – 3 sets x 15 reps

WEEK 3: POWER & EXPLOSIVENESS

🔹 Focus: Developing power & speed for heavier lifts.
💡 Reps & Sets: 3–5 sets of 4–6 reps

✅ Workout Routine:
1️⃣ Snatch-Grip Deadlift – 4 sets x 6 reps
2️⃣ Deficit Deadlift – 3 sets x 6 reps
3️⃣ Jump Deadlifts (Light Weight, Explosive) – 4 sets x 6 reps
4️⃣ Suitcase Deadlift (Single-Side Load) – 3 sets x 10 reps per side
5️⃣ Hanging Knee Tucks – 3 sets x 15 reps

WEEK 4: MAX STRENGTH & TESTING

🔹 Focus: Testing max strength & endurance.
💡 Reps & Sets: 5 sets of 3–5 reps

✅ Workout Routine:
1️⃣ 1RM (One Rep Max) Test – Work up to a max lift
2️⃣ Sumo or Trap Bar Deadlift – 4 sets x 5 reps
3️⃣ Romanian Deadlift (Heavy Load) – 3 sets x 6 reps
4️⃣ Jefferson Deadlift (Core Stability) – 3 sets x 8 reps
5️⃣ Hanging Leg Raises or Weighted Planks – 3 rounds

Push Up

four week push up plan

Build strength, endurance, definition in upper body, chest, and core.

💪 Frequency: 4-5 Days Per Week
📈 Progression: Increase reps, intensity, and difficulty
🔥 Goal: Improve strength, endurance, and muscle tone

WEEK 1: FOUNDATION & ENDURANCE

🔹 Focus: Building proper form and muscular endurance
💡 Reps & Sets: 3–4 sets of 10–15 reps

✅ Workout Routine:
1️⃣ Standard Push-Up – 3 sets x 12 reps
2️⃣ Wide-Grip Push-Up – 3 sets x 15 reps
3️⃣ Incline Push-Up – 3 sets x 15 reps
4️⃣ Diamond Push-Up (Triceps Focus) – 3 sets x 10 reps
5️⃣ Plank Hold (Core Stability) – 3 rounds of 30 sec

WEEK 2: STRENGTH & VOLUME

🔹 Focus: Increasing strength with higher reps
💡 Reps & Sets: 4–5 sets of 15–20 reps

✅ Workout Routine:
1️⃣ Standard Push-Up – 4 sets x 15 reps
2️⃣ Decline Push-Up (Upper Chest Focus) – 4 sets x 12 reps
3️⃣ Spiderman Push-Up (Core & Mobility) – 3 sets x 10 reps per side
4️⃣ Archer Push-Up (Strength & Mobility) – 3 sets x 8 reps per side
5️⃣ Side Planks (Core Stability) – 3 sets of 30 sec per side

WEEK 3: POWER & EXPLOSIVENESS

🔹 Focus: Developing explosive strength
💡 Reps & Sets: 4–5 sets of 12–15 reps

✅ Workout Routine:
1️⃣ Clap Push-Up (Power & Speed) – 3 sets x 12 reps
2️⃣ Pike Push-Up (Shoulders Focus) – 4 sets x 12 reps
3️⃣ Hindu Push-Up (Full Body & Flexibility) – 3 sets x 15 reps
4️⃣ Diamond Push-Up – 3 sets x 15 reps
5️⃣ Hanging Knee Raises (Core & Endurance) – 3 sets x 15 reps

WEEK 4: MAX STRENGTH & TESTING

🔹 Focus: Testing max reps and increasing difficulty
💡 Reps & Sets: 5 sets of max reps

✅ Workout Routine:
1️⃣ One-Arm Push-Up (Advanced Strength) – 3 sets x 5 reps per side
2️⃣ Archer Push-Up – 3 sets x 10 reps per side
3️⃣ Explosive Clap Push-Up – 4 sets x 15 reps
4️⃣ Spiderman Push-Up – 4 sets x 12 reps
5️⃣ Plank Hold (Max Time)

Pull Ups

four week pull up plan

Build strength, endurance, and muscle mass

💪 Frequency: 3-4 Days Per Week
📈 Progression: Increase reps & difficulty each week
🔥 Goal: Improve pull-up strength, form, and endurance

WEEK 1: BUILDING A FOUNDATION

🔹 Focus: Proper form, endurance, and grip strength
💡 Reps & Sets: 3–4 sets of 5–10 reps

✅ Workout Routine:
1️⃣ Standard Pull-Up – 4 sets x 6 reps
2️⃣ Chin-Up (Biceps Focus) – 3 sets x 8 reps
3️⃣ Dead Hang (Grip Strength) – 3 rounds x 20 sec
4️⃣ Negative Pull-Ups (Slow Lowering) – 3 sets x 5 reps
5️⃣ Plank Hold (Core Stability) – 3 rounds of 30 sec

WEEK 2: STRENGTH & ENDURANCE

🔹 Focus: Increasing reps & engaging new muscle groups
💡 Reps & Sets: 4–5 sets of 8–12 reps

✅ Workout Routine:
1️⃣ Wide-Grip Pull-Up (Lat Focus) – 4 sets x 8 reps
2️⃣ Close-Grip Pull-Up (Arm Focus) – 4 sets x 10 reps
3️⃣ Commando Pull-Up (Grip & Arm Strength) – 3 sets x 6 reps
4️⃣ L-Sit Pull-Up (Core Activation) – 3 sets x 5 reps
5️⃣ Side Planks (Core Stability) – 3 sets of 30 sec per side

WEEK 3: POWER & EXPLOSIVENESS

🔹 Focus: Developing explosive pull strength
💡 Reps & Sets: 4–5 sets of 8–15 reps

✅ Workout Routine:
1️⃣ Clap Pull-Up (Explosive Power) – 3 sets x 5 reps
2️⃣ Archer Pull-Up (Unilateral Strength) – 3 sets x 6 reps per side
3️⃣ Typewriter Pull-Up (Advanced Lat Activation) – 3 sets x 8 reps
4️⃣ Weighted Pull-Ups (Progressive Overload) – 3 sets x 5 reps
5️⃣ Hanging Knee Raises (Core & Grip Strength) – 3 sets x 15 reps

WEEK 4: MAX STRENGTH & TESTING

🔹 Focus: Testing max reps & achieving advanced movements
💡 Reps & Sets: 5 sets of max reps

✅ Workout Routine:
1️⃣ Muscle-Up (Explosiveness & Strength) – 3 sets x 5 reps
2️⃣ One-Arm Assisted Pull-Up (Advanced Strength) – 3 sets x 5 reps per arm
3️⃣ Archer Pull-Up – 3 sets x 8 reps per side
4️⃣ Explosive Clap Pull-Up – 4 sets x 10 reps
5️⃣ Plank Hold (Max Time)

Bench Press

four week bench press plan

Build strength and muscle mass

💪 Frequency: 2–3 Days Per Week (Allow at least 48 hours of rest between bench press sessions)

Progression:

Week 1: Focus on learning proper form and establishing baseline strength.
Week 2: Increase weight, focus on sets and reps.
Week 3: Add intensity, start increasing weight progressively.
Week 4: Push for a personal best with maximal strength training.

WEEK 1: Foundation & Form

🔹 Focus: Build a solid foundation and improve technique.
💡 Reps & Sets: 4 sets of 8–12 reps (light to moderate weight)
💥 Goal: Develop proper technique and activate all upper body muscles.

✅ Workout Routine:

Flat Barbell Bench Press

4 sets of 8–12 reps
Focus on proper form, control the bar, and don’t lock elbows.

Dumbbell Chest Press

3 sets of 10–12 reps

Incline Dumbbell Press

3 sets of 10–12 reps

Triceps Dips (Assisted or Unassisted)

3 sets of 10 reps

Push-ups

3 sets of 15–20 reps

WEEK 2: Volume & Strength

🔹 Focus: Increase volume and work on building strength.
💡 Reps & Sets: 5 sets of 5–8 reps (moderate weight)
💥 Goal: Strengthen upper body muscles, increase bench press volume.

✅ Workout Routine:

Flat Barbell Bench Press

5 sets of 5–8 reps (moderate weight)

Incline Barbell Bench Press

4 sets of 6–8 reps

Chest Flys (Machine or Dumbbells)

4 sets of 10 reps

Close-Grip Bench Press

3 sets of 8 reps (focus on triceps)

Triceps Pushdowns

3 sets of 10 reps

WEEK 3: Intensity & Power

🔹 Focus: Add intensity and focus on power.
💡 Reps & Sets: 4 sets of 3–5 reps (heavy weight)
💥 Goal: Build explosive power, increase strength.

✅ Workout Routine:

Flat Barbell Bench Press

4 sets of 3–5 reps (heavy weight)

Incline Dumbbell Press

3 sets of 6 reps

Pause Bench Press

3 sets of 5 reps (pause at the bottom for 2 seconds)

Chest Dips (Weighted if possible)

3 sets of 6–8 reps

Overhead Triceps Extensions (Dumbbell)

3 sets of 8–10 reps

WEEK 4: Max Strength & Personal Best

🔹 Focus: Push for personal best strength and maximal effort.
💡 Reps & Sets: 3–4 sets of 1–3 reps (maximum weight)
💥 Goal: Test and achieve your personal best in the bench press.

✅ Workout Routine:

Flat Barbell Bench Press

Warm-up sets: 2 sets of 5 reps (light)
Working sets: 1–3 reps (heavy weight, near max effort)

Incline Barbell Bench Press

3 sets of 5–6 reps (moderate weight)

Dumbbell Chest Press

3 sets of 8–10 reps (light to moderate weight)

Triceps Dips (Weighted if possible)

3 sets of 6 reps

Push-ups (Max reps to failure)

3 sets

Bicep curls

Four week bicep curls fitness plan

Focus on progressive overload and proper recovery.

📅 4-Week Bicep Curl Training Plan

Frequency: 2–3 times per week (with 48 hours of rest between sessions).

WEEK 1: Foundation & Form

🔹 Focus: Learn proper form and start with moderate weight for bicep activation.
💪 Reps & Sets: 4 sets of 10–12 reps (light to moderate weight)

Workout Routine:

Barbell Bicep Curl

4 sets of 10–12 reps
Focus on controlled movement and full range of motion.

Dumbbell Hammer Curl

3 sets of 12 reps

Preacher Curl (Machine or Barbell)

3 sets of 10–12 reps

Concentration Curl

3 sets of 12 reps per arm

Cable Bicep Curl

3 sets of 15 reps (light weight)

WEEK 2: Volume & Intensity

🔹 Focus: Increase volume, build endurance, and start pushing for better form.
💪 Reps & Sets: 4–5 sets of 8–10 reps (moderate weight)

Workout Routine:

Barbell Bicep Curl

5 sets of 8–10 reps

Incline Dumbbell Curl

4 sets of 10–12 reps

Zottman Curl

3 sets of 10 reps

Hammer Curl

3 sets of 10–12 reps

Machine Preacher Curl

3 sets of 12 reps

WEEK 3: Strength & Power

🔹 Focus: Increase strength with heavier weights and lower reps.
💪 Reps & Sets: 4 sets of 6–8 reps (heavy weight)

Workout Routine:

Barbell Bicep Curl

4 sets of 6–8 reps (increase the weight)

Reverse Curl

3 sets of 8 reps

Concentration Curl

3 sets of 8–10 reps

Preacher Curl (Barbell or Machine)

3 sets of 6–8 reps

Drag Curl

3 sets of 6–8 reps

WEEK 4: Maximal Strength & Testing

🔹 Focus: Push for maximal strength with heavy weights, test your personal best.
💪 Reps & Sets: 3–4 sets of 1–3 reps (maximal weight for testing)

Workout Routine:

Barbell Bicep Curl

3 sets of 1–3 reps (heaviest weight)

Incline Dumbbell Curl

4 sets of 6 reps (moderate weight)

Zottman Curl

3 sets of 8 reps

Machine Preacher Curl

3 sets of 8 reps

Cable Curl (Rope Attachment)

3 sets of 15 reps (light weight for high volume)

Plank

four week plank fitness plan

Progressively challenge your core strength and endurance

Goal: Build core strength, stability, and endurance.

Frequency: 3–4 times per week, with at least 48 hours of rest between sessions to allow for recovery.
Warm-up: 5–10 minutes of dynamic stretching and light cardio before each session.

Week 1: Foundation & Core Activation

Focus: Master basic plank form and engage your core.

Standard Forearm Plank – Hold for 30-45 seconds (3 sets)
Side Plank (Right) – Hold for 20-30 seconds (2 sets)
Side Plank (Left) – Hold for 20-30 seconds (2 sets)
Plank to Push-up – 5–8 reps (2 sets)
Plank Leg Lifts – 5 reps per leg (3 sets)

Rest 60 seconds between sets.

Key Tip: Focus on keeping your body in a straight line. Don’t let your hips sag or pike up.

Week 2: Endurance Building

Focus: Increase hold times and add dynamic movements.

Standard Forearm Plank – Hold for 45-60 seconds (3 sets)
Side Plank (Right) – Hold for 30-45 seconds (2 sets)
Side Plank (Left) – Hold for 30-45 seconds (2 sets)
Plank with Leg Lifts – 10 reps per leg (3 sets)
Plank with Arm Reach – 5-8 reps per arm (2 sets)

Rest 45 seconds between sets.

Key Tip: Engage your core by drawing your belly button toward your spine.

Week 3: Strength & Challenge

Focus: Incorporate more challenging variations.

Standard Forearm Plank – Hold for 60-75 seconds (3 sets)
Side Plank (Right) – Hold for 45 seconds (3 sets)
Side Plank (Left) – Hold for 45 seconds (3 sets)
Plank to Push-up – 8–12 reps (3 sets)
Plank Jacks – 20–30 reps (2 sets)
Spider Plank – 8–10 reps per leg (2 sets)

Rest 45 seconds between sets.

Key Tip: Maintain a neutral spine. Don’t let your lower back curve during the plank.

Week 4: Maximal Endurance & Power

Focus: Push for maximum hold times and full-body engagement.

Standard Forearm Plank – Hold for 90–120 seconds (3 sets)
Side Plank (Right) – Hold for 60 seconds (3 sets)
Side Plank (Left) – Hold for 60 seconds (3 sets)
Plank to Push-up – 12–15 reps (3 sets)
Plank Jacks – 30–40 reps (3 sets)
Stability Ball Plank – Hold for 60 seconds (2 sets)
Dolphin Plank – 10–15 reps (2 sets)

Rest 30–45 seconds between sets.

Key Tip: Challenge yourself by maintaining perfect form, even when holding for longer durations. Engage your glutes and legs to help stabilize.

Flexibility & Mobility fitness plan

Having a fitness plan for flexibility and mobility is crucial because it helps improve your range of motion, prevent injuries, and support overall functional movement. Without a structured approach, it’s easy to neglect these areas, leading to muscle imbalances, stiffness, and reduced performance in both daily activities and workouts. A dedicated plan ensures that stretches and mobility exercises are performed consistently and correctly, allowing your body to move more freely and efficiently. It also supports better posture, quicker recovery, and long-term joint health, making it an essential part of any well-rounded fitness routine.

Yoga

four week fitness plan

Increase flexibility, strength, and mindfulness.

4-Week Yoga Plan

Goal: Increase flexibility, strength, and mindfulness.

Frequency: 3–4 times per week
Duration: Each session will be around 30-60 minutes
Warm-up: 5-10 minutes of gentle stretching and breathing

Week 1: Building Foundation and Flexibility

Focus: Focus on breath, alignment, and beginner-friendly poses.

Day 1: Gentle Yoga
- Cat-Cow Pose (5-8 rounds)
- Downward-Facing Dog (3 sets, hold for 30 seconds)
- Child’s Pose (hold for 1-2 minutes)
- Warrior I and II (3 sets of 30-second holds per side)
- Seated Forward Fold (hold for 1 minute)
Day 2: Restorative Yoga
- Supported Supta Baddha Konasana (hold for 3-5 minutes)
- Legs Up the Wall (hold for 5 minutes)
- Gentle Breathing and Meditation
Day 3: Vinyasa Flow
- Sun Salutation A (5 rounds)
- Warrior II (3 sets, hold for 30 seconds)
- Downward Dog to Plank (3 sets)
- Tree Pose (hold for 30 seconds on each leg)
- Seated Forward Fold (hold for 1 minute)

Key Focus: Learn basic poses and concentrate on deep breathing.

Week 2: Increasing Strength and Stability

Focus: Build strength through dynamic poses and maintain balance.

Day 1: Vinyasa Flow
- Sun Salutation A (5 rounds)
- Plank Pose (3 sets of 30 seconds)
- Warrior I and II (3 sets, hold for 30 seconds each)
- Boat Pose (3 sets of 30 seconds)
- Downward Dog (3 sets of 30 seconds)
Day 2: Yoga for Flexibility
- Forward Fold (hold for 1 minute)
- Pyramid Pose (hold for 30 seconds each side)
- Low Lunge (hold for 30 seconds each side)
- Seated Forward Fold (hold for 1 minute)
Day 3: Power Yoga
- Sun Salutation A and B (5 rounds each)
- Plank Pose to Chaturanga (3 sets)
- Chair Pose (hold for 30 seconds)
- Boat Pose (3 sets of 30 seconds)
- Standing Forward Fold (hold for 1 minute)

Key Focus: Engage core muscles, practice balance, and increase flexibility.

Week 3: Deepening Flexibility and Mindfulness

Focus: Continue building strength while incorporating deeper stretches and mindfulness practices.

Day 1: Vinyasa Flow
- Sun Salutation A and B (5 rounds)
- Warrior III (3 sets of 30 seconds)
- Plank to Side Plank (3 sets of 30 seconds per side)
- Forward Fold (hold for 1-2 minutes)
- Pigeon Pose (hold for 1-2 minutes each side)
Day 2: Restorative Yoga & Meditation
- Supported Bridge Pose (hold for 3 minutes)
- Supta Baddha Konasana (hold for 3-5 minutes)
- Legs Up the Wall (hold for 5 minutes)
- Guided Meditation (5-10 minutes)
Day 3: Power Yoga & Core Focus
- Sun Salutation A and B (5 rounds)
- Plank Pose (hold for 1 minute)
- Side Plank (hold for 30 seconds each side)
- Boat Pose (hold for 1 minute)
- Forward Fold (hold for 2 minutes)

Key Focus: Stretch deeper, improve breathing techniques, and practice mindfulness.

Week 4: Strengthening and Deep Flexibility

Focus: Build on strength and flexibility with more challenging poses.

Day 1: Vinyasa Flow & Core Strength
- Sun Salutation A and B (5 rounds)
- Warrior I and II (hold for 1 minute each side)
- Plank to Chaturanga to Upward Dog (5 rounds)
- Boat Pose with Twist (3 sets of 30 seconds per side)
- Pigeon Pose (hold for 1-2 minutes each side)
Day 2: Flexibility & Restorative Yoga
- Forward Fold (hold for 2 minutes)
- Hanumanasana (Splits pose, hold for 1 minute each side)
- Low Lunge (hold for 1 minute each side)
- Supta Baddha Konasana (hold for 5 minutes)
- Legs Up the Wall (hold for 5 minutes)
Day 3: Power Yoga & Mindful Flow
- Sun Salutation A and B (5 rounds)
- Warrior III (3 sets of 30 seconds per side)
- Plank Pose to Side Plank (3 sets)
- Crow Pose (try holding for 20–30 seconds)
- Forward Fold (hold for 2 minutes)

Key Focus: Challenge your strength and flexibility while maintaining mindfulness and breathing.

Crunches

four week crunches plan

Targeting different parts of your abdominal muscles

Here’s a 4-week core workout plan that incorporates a variety of core exercises to improve strength, stability, and endurance. It also includes a nutrition guide to support your core workout goals.

4-Week Core Workout Plan

Week 1: Foundation and Core Activation

Focus on building a foundation and activating the core muscles.

Day 1:

Plank: 3 sets of 30 seconds
Crunches: 3 sets of 15 reps
Leg Raises: 3 sets of 12 reps
Side Plank: 2 sets of 20 seconds per side
Russian Twists: 3 sets of 20 reps (10 per side)

Day 2: Rest or Light Activity (Yoga/Stretching)

Day 3:

Plank to Push-up: 3 sets of 10 reps
Bicycle Crunches: 3 sets of 20 reps
Reverse Crunches: 3 sets of 15 reps
Mountain Climbers: 3 sets of 30 seconds

Day 4: Rest or Light Activity

Day 5:

Bird-Dog: 3 sets of 15 reps per side
Leg Raises: 3 sets of 12 reps
Plank: 3 sets of 30 seconds
Flutter Kicks: 3 sets of 20 reps

Day 6: Rest or Light Activity

Day 7: Rest or Stretching

Week 2: Strength Building

Increase intensity and work on more challenging movements.

Day 1:

Plank with Arm Lift: 3 sets of 30 seconds
Leg Raises with Hold: 3 sets of 15 reps
Side Plank with Leg Lift: 3 sets of 30 seconds per side
Oblique Twists: 3 sets of 15 reps per side

Day 2: Rest or Light Activity

Day 3:

Crunches with Feet Elevated: 3 sets of 20 reps
Russian Twists with Weight: 3 sets of 20 reps
Mountain Climbers: 3 sets of 45 seconds
V-Ups: 3 sets of 12 reps

Day 4: Rest or Light Activity

Day 5:

Plank to Push-up: 3 sets of 12 reps
Bicycle Crunches: 3 sets of 20 reps
Superman Hold: 3 sets of 30 seconds
Flutter Kicks: 3 sets of 25 reps

Day 6: Rest or Light Activity

Day 7: Rest or Stretching

Week 3: Advanced Core Activation

Include more dynamic movements and increase time under tension.

Day 1:

Plank with Shoulder Taps: 3 sets of 45 seconds
Cable Woodchoppers: 3 sets of 12 reps per side
V-Crunches: 3 sets of 15 reps
Oblique Crunches: 3 sets of 20 reps per side

Day 2: Rest or Light Activity

Day 3:

Plank with Leg Lift: 3 sets of 30 seconds per side
Bicycle Crunches: 3 sets of 25 reps
Leg Raises with Hold: 3 sets of 20 reps
Side Plank with Reach Under: 3 sets of 30 seconds per side

Day 4: Rest or Light Activity

Day 5:

Russian Twists with Medicine Ball: 3 sets of 20 reps
Mountain Climbers: 3 sets of 1 minute
Reverse Crunches: 3 sets of 20 reps
Superman Hold: 3 sets of 45 seconds

Day 6: Rest or Light Activity

Day 7: Rest or Stretching

Week 4: Peak Performance

Maximize your core strength with challenging movements and increased volume.

Day 1:

Plank to Push-up with Knee to Elbow: 3 sets of 10 reps per side
Russian Twists with Weight: 3 sets of 30 reps
Leg Raises: 3 sets of 20 reps
Side Plank with Reach Under: 3 sets of 45 seconds per side

Day 2: Rest or Light Activity

Day 3:

V-Ups: 3 sets of 20 reps
Bicycle Crunches: 3 sets of 30 reps
Plank with Arm Lift: 3 sets of 45 seconds
Flutter Kicks: 3 sets of 30 reps

Day 4: Rest or Light Activity

Day 5:

Plank to Push-up: 3 sets of 15 reps
Oblique Crunches: 3 sets of 25 reps per side
Superman Hold: 3 sets of 60 seconds
Mountain Climbers: 3 sets of 1 minute

Day 6: Rest or Light Activity

Day 7: Rest or Stretching

Stretching

four week stretching plan

Flexibility, reducing stiffness, and preventing injury.

4-Week Stretching Plan

Goal: Improve flexibility, range of motion, and mobility while reducing muscle tightness and promoting relaxation.

Frequency: 4 times a week
Duration: Each session will be around 20–30 minutes
Focus Areas: Full-body flexibility, targeting major muscle groups

Week 1: Foundation and Flexibility Awareness

Focus: Basic static stretches and learning proper technique.

Day 1: Lower Body Stretching
- Hamstring Stretch (Hold for 30 seconds each leg)
- Quadriceps Stretch (Hold for 30 seconds each leg)
- Calf Stretch (Hold for 30 seconds each leg)
- Hip Flexor Stretch (Hold for 30 seconds each side)
Day 2: Upper Body Stretching
- Shoulder Stretch (Hold for 30 seconds each side)
- Triceps Stretch (Hold for 30 seconds each arm)
- Chest Stretch (Hold for 30 seconds)
- Upper Back Stretch (Hold for 30 seconds)
Day 3: Total Body Stretching
- Standing Forward Fold (Hold for 30 seconds)
- Seated Forward Fold (Hold for 30 seconds)
- Cat-Cow Stretch (5 rounds)
- Child’s Pose (Hold for 1 minute)
Day 4: Restorative Stretching
- Legs Up the Wall Pose (Hold for 5 minutes)
- Supta Baddha Konasana (Hold for 3-5 minutes)
- Forward Fold with Blocks (Hold for 1-2 minutes)
- Gentle Spinal Twist (Hold for 30 seconds each side)

Key Focus: Learn basic stretches and focus on proper breathing. Ensure you are holding each stretch without bouncing.

Week 2: Increasing Flexibility and Mobility

Focus: Deepen stretches and introduce more dynamic movements.

Day 1: Lower Body Stretching
- Hamstring Stretch (Hold for 45 seconds each leg)
- Lunge with Twist (Hold for 30 seconds each side)
- Pigeon Pose (Hold for 1 minute each side)
- Standing Calf Stretch (Hold for 45 seconds each side)
Day 2: Upper Body Stretching
- Shoulder Stretch (Hold for 45 seconds each side)
- Triceps and Side Stretch (Hold for 45 seconds each arm)
- Chest Stretch (Hold for 1 minute)
- Seated Spinal Twist (Hold for 45 seconds each side)
Day 3: Total Body Stretching
- Downward Dog (Hold for 1 minute)
- Forward Fold (Hold for 1 minute)
- Butterfly Stretch (Hold for 1 minute)
- Low Lunge Stretch (Hold for 1 minute each side)
Day 4: Active Stretching
- Dynamic Leg Swings (10-15 reps each leg)
- Arm Circles (15 reps each direction)
- Dynamic Lunges (10 reps each leg)
- Hip Openers (Leg rotation movements, 15 reps each leg)

Key Focus: Deepen your stretches and start incorporating active stretches to improve flexibility and mobility.

Week 3: Deep Flexibility and Core Strength

Focus: Incorporate deeper stretches and add core work to improve stability and balance.

Day 1: Lower Body Flexibility
- Hamstring Stretch (Hold for 1 minute each leg)
- Lunge and Reach (Hold for 1 minute each side)
- Pigeon Pose (Hold for 1 minute each side)
- Frog Pose (Hold for 1 minute)
Day 2: Upper Body Flexibility
- Shoulder Stretch (Hold for 1 minute each side)
- Chest Opener Stretch (Hold for 1 minute)
- Upper Back Stretch (Hold for 1 minute)
- Side Stretch (Hold for 1 minute each side)
Day 3: Full Body Flexibility and Core
- Forward Fold (Hold for 1 minute)
- Downward Dog to Plank (5 rounds)
- Cobra Pose (Hold for 30 seconds)
- Boat Pose (Hold for 30 seconds)
- Bridge Pose (Hold for 30 seconds)
Day 4: Restorative Stretching
- Supta Baddha Konasana (Hold for 5 minutes)
- Legs Up the Wall Pose (Hold for 5 minutes)
- Child’s Pose (Hold for 2 minutes)
- Seated Forward Fold (Hold for 2 minutes)

Key Focus: Focus on deep stretches and try adding more core engagement during stretches.

Week 4: Advanced Flexibility and Stability

Focus: Advance flexibility and challenge your body’s range of motion with deeper stretches and poses.

Day 1: Lower Body Stretching and Mobility
- Standing Forward Fold (Hold for 1-2 minutes)
- Pigeon Pose (Hold for 1 minute each side)
- Low Lunge with Twist (Hold for 1 minute each side)
- Butterfly Stretch (Hold for 2 minutes)
Day 2: Upper Body Stretching
- Shoulder Openers (Hold for 1 minute each side)
- Chest Stretch (Hold for 1 minute)
- Triceps Stretch (Hold for 1 minute each arm)
- Seated Spinal Twist (Hold for 1 minute each side)
Day 3: Full Body Stretching
- Downward Dog (Hold for 1-2 minutes)
- Cat-Cow (5 rounds)
- Side Stretch (Hold for 1 minute each side)
- Seated Forward Fold (Hold for 2 minutes)
- Reclining Bound Angle Pose (Hold for 2 minutes)
Day 4: Active Stretching and Mobility
- Dynamic Hamstring Stretch (10 reps each leg)
- Arm Circles (20 reps each direction)
- Leg Swings (10 reps each leg)
- Deep Lunge with Arm Reach (Hold for 1 minute each side)

Key Focus: Incorporate advanced stretches and focus on body control and stability.