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4-Day Home Workout Plan

By Christopher Stone

Experience
Beginner (1-2 years)
Time
54 minutes/day | 4 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina
Equipment
Bands, Bench, Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
Description

The 4-Day Home Workout Plan program follows the same structure as the 3-day plan. It runs for 6-weeks in total and each workout focuses on four exercises - one lower, one upper, one core, and one cardio exercise. To ensure that progress is made, it is important that the workout gradually increase in intensity. To add intensity, weeks two, five, and six utilizes an increase in the number of reps per exericse, week three adds an additional set and week four reduces the rest time.

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Day 1

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Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
1. Single-leg Hip Thrust
3 sets, 5 reps, (rest 60s)
per leg
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
2. Diamond Pushup
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises

No media available

3. 6 inch Leg Hold
3 sets, 20s, (rest 120s)
Hold it
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Lateral Shuffleâ–¶
4. Lateral Shuffle
3 sets, 20 reps, (rest 120s)
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Day 2

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Sumo Squat (Bodyweight) demonstrationPlay Sumo Squat (Bodyweight) demonstration
1. Sumo Squat (Bodyweight)
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Banded Tricep Extension demonstrationPlay Banded Tricep Extension demonstration
2. Banded Tricep Extension
3 sets, 10 reps, (rest 120s)
Or you can do it w/out the bands
Show Alternative Exercises
Russian Twistâ–¶
3. Russian Twist
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
4. Mountain Climber
3 sets, 20 reps, (rest 120s)
Show Alternative Exercises

Day 3

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Kneel to standâ–¶
1. Kneel to stand
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Yoga Push Up demonstrationPlay Yoga Push Up demonstration
2. Yoga Push Up
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3. Plank
3 sets, 20s, (rest 120s)
Show Alternative Exercises
Kick Sitsâ–¶
4. Kick Sits
3 sets, 20 reps, (rest 120s)
Show Alternative Exercises

Day 4

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Frog Squat demonstrationPlay Frog Squat demonstration
1. Frog Squat
3 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
3 sets, 10 reps, (rest 120s)
wide
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3. Bicycle Crunch
3 sets, 30s, (rest 120s)
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4. Squat Thrusts
3 sets, 20 reps, (rest 120s)
Show Alternative Exercises

Date Created: 3/27/2020, UTC


Last Updated: 9/12/2020, UTC

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