4 Week Workout Challenge with Video Links
Introduction
I am an over weight person myself and my cheat meals often extends to more days then it should be. However, i try not this to demotivate me and promote extension of unhealthy daily routines. The moment i realize that i am stress eating or i have got lazy may be due to busy days or monthly periods, i write a journal and plan for the weekly workouts and diet charts. The key here is to start implementing the plan from the same day instead of planning from the next day, as the next day your realization and motivation will not remain the same.
In this article i have provided a list of amazing workouts with video links to the youtube, which i have discovered over time. I have followed this workout plan for whole 4 weeks and the results were out standing. I can claim that this plan actually works like a personal trainer for you at the ease of your home. Since most of the gyms are still not operative, due to covid-19, Working out at home is the best option rather than getting lazy. Few gyms that are operating requires you to wear mask for the whole time you are working out, which i don’t find very practical as i follow breathing techniques to get better results.
I would highly suggest you to follow one day at a time and complete the challenge. At the end of this challenge you will see huge difference in your mood, health, activeness and you will actually feel like getting into a routine and extending the workouts to the second month.
The reason why i have choose different videos everyday is to ensure the body is not getting used to of the same type of workout and to provide you with different options and at the end of this challenge you will be having a list of workout trainer favorites. However, the pattern of workout type is same on weekly basis as you can see in the picture given below.
Every week starts with a full body workout, as the first day of workout challenge is where all your muscles need some shakes and breaks. Preceding with an Abs & lower body day, Arms & upper body day, HIIT, legs & lower body day and my favorite cardio day. I normally love to end my week with a relaxing yoga for few reasons. One, it relaxes the muscles that got tired and soar after a 6 day challenge, Two; a lighter workout gives the body a much needed break from high paced intense workout week.
Click on the links under each day heading to access the videos.
Tip : Other then completing this workout challenge, take care of healthy eating !
Week 1
Welcome to the first week of the 4 week challenge. This week will be the hardest one, as you will be getting out of your comfort zone and your body is not used to of working out. However, this is going to be great for your body, mind and soul. Trust me !
So lets get started.
Saturday
Sunday
Monday
16 Min Upper Body & Arms Workout
Tuesday
Wednesday
Thursday
Friday
Week 2
Welcome to week 2. Your body must be feeling active in this week as compared to the previous one. With soar muscles, continue working out as it will build up again but with better health. So lets start with a high paced full body workout !
Saturday
Sunday
30 Minute Arms and Abs workout
Monday
20 Min SHOULDER SCULPT Workout
Tuesday
30 min Low Impact FULL BODY HIIT
Wednesday
45 Min Best Glutes Workout for Women
Thursday
15 Minute Tight and Toned Strong Legs
Friday
WEEK 3
YES YOU CAN COMPLETE THIS CHALLENGE !
Don’t quite at this point, if you have missed any workout day, add 1 day more to your 4 weeks challenge and continue the challenge.
Nothing is impossible !
Saturday
Sunday
Monday
Tuesday
Fat Burning HIIT Cardio Workout
Wednesday
Thursday
Friday
WEEK 4
Welcome to the last week.
Told you, you can achieve anything !
This challenge must be feeling a bit hard on daily basis, but once you have reached to the 4th week, nothing can stop you from not completing it. You have burnt hundreds and thousands of calories over these past three weeks, trust me, your body is in a happy mode. So lets start the week with high hopes and motivation !
Saturday
INTENSE FULL BODY sculpt and fat burn
Sunday
Monday
Tuesday
500 Calories Burn in 45 Minutes
Wednesday
30 Minute Leg-toning and booty burning Workout
Thursday
30 Min Low impact cardio workout for ALL fitness levels
Friday
YES YES YES !
You can feel the difference, you have achieved it.
Congratulations to all those who have successfully followed and completed the 4 Week challenge. Leave a comment and mention how many kilos have you lost and how are you feeling. Don’t forget to mention which one was your favorite workout session.
