4-Week Athletic Conditioning and Strength Plan: Progression Cycle 7

Ready-to-use training plan

4-Week ProgramRecommended for UnisexGym55-75 minutes

A progressive plan combining strength, athletic conditioning, core work and controlled recovery.

How to use this plan

Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.

Day 1

Monday

Lower Strength

Workout muscle map

Lower Strength muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

AdductorsCoreCore LowerCore UpperGluteusHamstringQuadriceps

Resistance Band Hip Adduction

3 sets8-12 reps75 sec rest

The Resistance Band Hip Adduction exercise targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.

Muscle focus

Resistance Band Hip Adduction affected muscles

Adductor Longus100%

Gracilis90%

Pectineus70%

Adductor Magnus65%

Sartorius35%

AdductorsQuadriceps

Step-by-step cues

Attach a resistance band to a sturdy anchor point at ankle height.
Stand sideways to the anchor point and loop the free end of the band around your inside ankle.
Step away from the anchor point until there is tension in the band.
Stand with feet shoulder-width apart, keeping your core engaged and back straight.
Shift your weight onto the leg farthest from the anchor point.
Slowly bring the banded leg across your body towards the standing leg, keeping it straight.
Pause briefly at the peak contraction, then slowly return to the starting position.
Repeat for the desired number of repetitions before switching legs.

Technical tips

Ensure that the resistance band is securely anchored to prevent slipping during the exercise.
Maintain a slight bend in your knees to reduce strain on your joints.
Focus on controlled movements; avoid using momentum to swing your leg.
Keep your core engaged throughout to maintain balance and stability.
Start with a lighter resistance band and gradually increase as you build strength.
Perform this exercise near a wall or sturdy object for support if needed.

Watch exercise video

Machine Hip Thrust

3 sets8-12 reps75 sec rest

The Machine Hip Thrust is a lower body exercise primarily targeting the gluteus maximus. It involves using a specialized machine to perform hip extension movements while seated or lying down, providing resistance to enhance glute strength and hypertrophy. This exercise is effective for building power and improving athletic performance.

Muscle focus

Gluteus Maximus100%

Gluteus Medius35%

Quadriceps Rectus Femoris25%

Quadriceps Vastus Medialis25%

Quadriceps Vastus Lateralis25%

GluteusQuadricepsCoreCore LowerCore Upper

Step-by-step cues

Adjust the machine seat and backrest to fit your body size, ensuring that your shoulders are comfortably supported.
Sit on the machine with your back against the pad and position your feet flat on the platform, shoulder-width apart.
Secure the lap pad across your hips, ensuring it is snug but not too tight.
Engage your core and drive through your heels to lift your hips until your thighs are parallel to the floor, squeezing your glutes at the top of the movement.
Slowly lower your hips back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions.

Technical tips

Focus on maintaining a neutral spine throughout the exercise to avoid lower back strain.
Ensure that your knees remain aligned with your toes during the thrust to prevent knee injuries.
Control the movement both on the way up and down to maximize muscle engagement.
Experiment with foot placement to target different areas of the glutes; wider stances can engage more of the glute medius.
Keep your chin slightly tucked and gaze forward to maintain proper neck alignment.

Watch exercise video

Bodyweight Windmill

3 sets10-15 reps60 sec rest

The Bodyweight Windmill is a dynamic exercise that targets the core, shoulders, and hips. It enhances flexibility, stability, and coordination by requiring rotational movement and balance. This exercise is performed without any equipment, making it accessible for all fitness levels.

Muscle focus

Abs Obliques50%

Gluteus Medius30%

Gluteus Maximus30%

Abs Lower25%

Abs Upper25%

CoreGluteusCore LowerCore UpperHamstring

Step-by-step cues

Stand with your feet slightly wider than shoulder-width apart and toes pointing slightly outward.
Extend your arms out to the sides at shoulder height, forming a T-shape with your body.
Shift your weight onto your right leg, bending your right knee slightly while keeping your left leg straight.
Rotate your torso to the right, lowering your left hand towards your right foot while keeping your right arm extended upwards.
Keep your gaze on your right hand as you hinge at the hips and maintain a straight back.
Pause briefly at the bottom of the movement, then return to the starting position by reversing the motion.
Repeat the movement on the opposite side, shifting weight onto your left leg and lowering your right hand towards your left foot.

Technical tips

Engage your core throughout the exercise to maintain balance and support your lower back.
Focus on controlled movements rather than speed to maximize stability and effectiveness.
Ensure that your knees do not collapse inward; keep them aligned with your toes during the movement.
Breathe steadily, inhaling as you lower into the windmill and exhaling as you return to standing.
If you're new to this exercise, practice in front of a mirror to ensure proper form and alignment.
To increase difficulty, try performing the windmill on an unstable surface like a yoga mat or balance pad.

Watch exercise video

Smith Hack Squat

3 sets10-15 reps60 sec rest

The Smith Hack Squat is a compound lower body exercise performed using a Smith machine. It primarily targets the quadriceps, with secondary engagement of the glutes, hamstrings, and calves. This exercise provides stability and control, making it suitable for lifters of varying experience levels.

Muscle focus

Quadriceps Rectus Femoris100%

Quadriceps Vastus Medialis100%

Quadriceps Vastus Lateralis100%

Sartorius50%

Gluteus Medius50%

GluteusQuadriceps

Step-by-step cues

Position yourself under the Smith machine bar with your feet shoulder-width apart and slightly in front of you.
Unrack the bar by rotating it forward and position it across your upper back, ensuring it's comfortable and secure.
Keep your chest up, core engaged, and back straight throughout the movement.
Lower your body by bending at the knees and hips, keeping your knees aligned with your toes.
Descend until your thighs are parallel to the floor or slightly below, ensuring your heels remain flat on the ground.
Push through your heels to return to the starting position, fully extending your legs without locking your knees.
Repeat for the desired number of repetitions.

Technical tips

Ensure proper alignment by keeping your knees in line with your toes to prevent injury.
Maintain a controlled tempo throughout the exercise to maximize muscle engagement.
Focus on pushing through your heels to effectively target the quadriceps and glutes.
Keep your core tight to support your lower back and maintain balance.
Adjust the foot positioning as needed to find a comfortable stance that allows full range of motion.
Avoid locking out your knees at the top of the movement to maintain tension on the muscles.

Watch exercise video

Mini Band Glute Bridge

3 sets10-15 reps60 sec rest

The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.

Muscle focus

Gluteus Maximus100%

Gluteus Medius50%

Sartorius20%

Semimembranosus20%

Quadriceps Rectus Femoris20%

GluteusHamstringQuadriceps

Step-by-step cues

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
Engage your core and press your lower back into the floor.
Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
Repeat for the desired number of repetitions.

Technical tips

Keep your core engaged throughout the exercise to protect your lower back.
Focus on squeezing your glutes as you lift and lower your hips.
Avoid arching your back; maintain a neutral spine position.
Ensure that your knees remain aligned with your toes and do not cave inward.
Control the movement both on the way up and down for maximum effectiveness.
Start with a lighter resistance band if you're new to this exercise and progress as you build strength.

Watch exercise video

Knee Tuck Crunch

3 sets10-15 reps60 sec rest

The Knee Tuck Crunch is a core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.

Muscle focus

Abs Upper100%

Abs Lower70%

Abs Obliques30%

Core LowerCore UpperCore

Step-by-step cues

Lie flat on your back on a mat with your legs extended and arms at your sides.
Place your hands lightly behind your head for support, keeping elbows wide.
Engage your core by drawing your belly button towards your spine.
Simultaneously lift your knees towards your chest while curling your upper body off the ground.
Hold the top position for a moment, squeezing your abs tightly.
Slowly lower back to the starting position, keeping control throughout the movement.
Repeat for the desired number of repetitions.

Technical tips

Focus on controlled movements to maximize core engagement and avoid using momentum.
Keep your lower back pressed against the mat to prevent strain and ensure proper form.
Exhale as you crunch up and inhale as you return to the starting position.
Avoid pulling on your neck with your hands; use them only for light support.
If you feel tension in your neck, try to relax it and focus on using your core muscles.
Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.

Watch exercise video

Day 2

Tuesday

Upper Strength

Workout muscle map

Upper Strength muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

Back UpperChestLatissimusShouldersShoulders BackShoulders FrontBackBack LowerBicepsForearmsTriceps

Band Chest Fly

3 sets8-12 reps75 sec rest

The Band Chest Fly is an isolation exercise targeting the pectoral muscles using resistance bands. It mimics the motion of a traditional dumbbell fly but offers variable resistance throughout the movement. This exercise is effective for building chest strength and improving muscle definition.

Muscle focus

Chest Middle100%

Chest Lower50%

Chest Upper50%

Chest

Step-by-step cues

Anchor the resistance band at chest height on a sturdy support.
Stand facing away from the anchor point, holding one handle in each hand.
Step forward to create tension in the band, positioning your feet shoulder-width apart.
Extend your arms out to the sides with a slight bend in the elbows, palms facing forward.
Engage your core and maintain a slight bend in your knees.
Bring your hands together in front of your chest in a wide arc, keeping elbows slightly bent.
Squeeze your chest muscles at the peak of the movement.
Slowly return to the starting position, controlling the resistance.

Technical tips

Ensure the band is securely anchored to prevent it from snapping back.
Maintain a slight bend in your elbows throughout to reduce stress on the joints.
Focus on squeezing your chest muscles as you bring your hands together.
Keep your movements slow and controlled to maximize muscle engagement.
Adjust your stance to manage resistance; stepping further from the anchor increases tension.
Avoid locking out your elbows at any point during the exercise.
Breathe out as you bring your hands together and inhale as you return to start.

Watch exercise video

Neck Curl

3 sets8-12 reps75 sec rest

The neck curl is an isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid. It helps in strengthening the neck, improving posture, and enhancing overall neck stability. This exercise is typically performed lying on a bench or flat surface with controlled movements to ensure safety and effectiveness.

Muscle focus

Back Trapezius Upper100%

Back Upper

Step-by-step cues

Lie on your back on a flat bench with your head hanging off the edge.
Place a small weight plate or resistance band across your forehead.
Keep your shoulders relaxed and your body stable throughout the exercise.
Slowly curl your chin towards your chest by flexing your neck.
Pause briefly at the top of the movement, ensuring full contraction of the neck muscles.
Slowly return to the starting position with control, avoiding any sudden movements.
Repeat for the desired number of repetitions.

Technical tips

Start with a light weight to avoid strain and gradually increase as you build strength.
Focus on slow, controlled movements to maximize muscle engagement and minimize injury risk.
Maintain a neutral spine and avoid lifting your shoulders during the exercise.
Ensure that your breathing is steady; exhale as you curl up and inhale as you return to the starting position.
Perform this exercise at the end of your workout to prevent fatigue from affecting other exercises.
If you experience any discomfort or pain, stop immediately and reassess your form or consult a professional.

Watch exercise video

Pike Push-Up Between Chairs

3 sets10-15 reps60 sec rest

The Pike Push Up Between Chairs is an advanced bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating your hands and feet on chairs, creating a pike position to increase the range of motion and intensity. This exercise requires significant shoulder strength and stability.

Muscle focus

Pike Push-Up Between Chairs affected muscles

Shoulders Middle100%

Shoulders Front80%

Triceps Medial Head60%

Triceps Lateral Head60%

Chest Upper35%

ShouldersShoulders FrontChestTriceps

Step-by-step cues

Place two sturdy chairs shoulder-width apart for your hands and one chair behind you for your feet.
Position yourself in a pike position with your hands on the chairs and your feet elevated on the third chair.
Ensure your body forms an inverted V shape with hips raised high.
Lower your head towards the ground by bending your elbows, keeping them slightly flared out.
Pause briefly when your head is close to the floor, then push through your palms to return to the starting position.
Maintain a neutral neck position throughout the movement.

Technical tips

Keep your core engaged to maintain balance and stability.
Focus on controlled movements to maximize muscle engagement.
Ensure the chairs are stable and won't slip during the exercise.
If you're new to this exercise, start with lower elevation or perform regular pike push-ups on the floor.
Breathe in as you lower down and exhale as you push back up.
Keep your elbows slightly bent at the top of the movement to maintain tension in the muscles.

Watch exercise video

Elbow Out Chest Stretch

3 sets10-15 reps60 sec rest

The Elbow Out Chest Stretch is a static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.

Muscle focus

Elbow Out Chest Stretch affected muscles

Chest Lower50%

Chest Upper50%

Chest Middle50%

Chest Big Swing50%

Chest

Step-by-step cues

Stand upright with your feet shoulder-width apart.
Extend one arm to the side at shoulder height, bending the elbow at a 90-degree angle so that your forearm is parallel to the ground.
Place your forearm against a wall or sturdy surface.
Gently rotate your torso away from the wall until you feel a stretch in your chest and shoulder.
Hold the stretch for 15-30 seconds, maintaining steady breathing.
Slowly return to the starting position and switch arms to repeat on the opposite side.

Technical tips

Keep your shoulders relaxed and avoid shrugging them during the stretch.
Ensure your elbow remains at shoulder height to effectively target the chest muscles.
Focus on a gentle stretch; avoid pushing too hard to prevent injury.
Maintain a neutral spine throughout the exercise to support proper posture.
Perform this stretch after workouts or during breaks to relieve muscle tension.

Watch exercise video

Straight-Arm Lat Pulldown

3 sets10-15 reps60 sec rest

The Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms, focusing on the back muscles without engaging the biceps. This exercise helps in developing a wider back and improving upper body strength.

Muscle focus

Straight-Arm Lat Pulldown affected muscles

Back Lats90%

Back Teres Major55%

Back Trapezius Lower50%

Back Teres Minor30%

Triceps Long Head30%

LatissimusShoulders BackBackBack LowerTriceps

Step-by-step cues

Attach a straight bar to the high pulley of a cable machine.
Stand facing the machine with feet shoulder-width apart.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
Step back slightly to create tension in the cable, keeping arms straight and elbows slightly bent.
Engage your core and pull the bar down towards your thighs, keeping arms straight.
Focus on squeezing your lats as you pull down.
Slowly return to the starting position with control, maintaining tension in your lats.
Repeat for the desired number of repetitions.

Technical tips

Keep your core engaged throughout the movement to maintain stability.
Avoid using your biceps; focus on using your lats to pull the bar down.
Maintain a slight bend in the elbows to prevent joint strain.
Use a controlled motion; avoid swinging or using momentum.
Adjust the weight so that you can perform the exercise with proper form for all repetitions.
Ensure your shoulders are relaxed and not hunched up towards your ears.

Watch exercise video

Barbell Shoulder Grip Upright Row

3 sets10-15 reps60 sec rest

The Barbell Shoulder Grip Upright Row is a compound exercise targeting the shoulders and upper back, specifically the deltoids and trapezius muscles. This exercise involves lifting a barbell vertically along the front of your body to shoulder height, using a shoulder-width grip.

Muscle focus

Barbell Shoulder Grip Upright Row affected muscles

Shoulders Middle70%

Shoulders Front40%

Biceps Long Head15%

Brachioradialis10%

Biceps Short Head10%

ShouldersShoulders FrontBicepsForearms

Step-by-step cues

Stand with your feet shoulder-width apart, holding a barbell with an overhand grip at shoulder width.
Keep your back straight and core engaged throughout the movement.
Lift the barbell vertically by leading with your elbows, keeping it close to your body.
Raise the barbell until it reaches just below your chin, ensuring elbows are higher than your wrists.
Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.

Technical tips

Maintain a neutral spine and avoid swinging your body during the lift.
Focus on using your shoulder and upper back muscles to lift the weight, not your arms.
Keep your elbows pointed outwards and higher than your wrists throughout the movement.
Control the descent of the barbell to maximize muscle engagement.
Start with a lighter weight to ensure proper form before progressing to heavier loads.

Watch exercise video

Day 3

Wednesday

Zone 2 Recovery

Recovery focus

Use easy cycling, rowing or walking for 35-50 minutes.

Day 4

Thursday

Full Body Power

Workout muscle map

Full Body Power muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

CalfsChestCoreCore LowerHamstringLatissimusQuadricepsShoulders BackShoulders FrontTricepsAdductorsBackBack LowerBack UpperCore UpperGluteusShoulders

Single-Leg Cable Leg Curl

3 sets8-12 reps75 sec rest

The Single-Leg Cable Leg Curl is an isolation exercise targeting the hamstrings. It involves using a cable machine to perform leg curls one leg at a time, allowing for focused muscle engagement and improved muscle balance between legs.

Muscle focus

Single-Leg Cable Leg Curl affected muscles

Biceps Femoris100%

Semitendinosus100%

Semimembranosus100%

Claves Gastrocnemius10%

Claves Soleus10%

CalfsHamstring

Step-by-step cues

Attach an ankle strap to the low pulley of a cable machine.
Secure the strap around your ankle and stand facing the machine.
Step back to create tension in the cable, standing on your non-working leg for stability.
Keep your torso upright and hold onto the machine for support if necessary.
Flex your working knee to curl your heel towards your glutes, keeping your thigh stationary.
Pause briefly at the top of the movement, ensuring maximum contraction in the hamstrings.
Slowly extend your leg back to the starting position, maintaining control throughout.
Complete the desired number of repetitions before switching legs.

Technical tips

Focus on a slow and controlled movement to maximize muscle engagement.
Avoid swinging or using momentum; keep the movement isolated to the hamstrings.
Ensure your knee is aligned with the axis of rotation of the pulley for optimal mechanics.
Keep your core engaged to maintain balance and prevent excessive movement in the torso.
Start with a lighter weight to master form before progressing to heavier loads.
Perform this exercise at the end of your workout when muscles are pre-fatigued for added intensity.

Watch exercise video

One-Arm Seated Row

3 sets8-12 reps75 sec rest

The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.

Muscle focus

Back Lats95%

Back Teres Major70%

Back Teres Minor65%

Back Infraspinatus50%

Back Trapezius Lower50%

LatissimusShoulders BackBackBack Lower

Step-by-step cues

Sit on the bench of a cable row machine with your feet firmly planted on the footrests.
Grasp the single handle attachment with one hand, keeping your arm extended and your palm facing inward.
Engage your core and maintain a straight back throughout the movement.
Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
Pause briefly when the handle reaches your side, ensuring maximum contraction of the back muscles.
Slowly extend your arm back to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

Keep your chest up and shoulders down to avoid unnecessary strain on the neck.
Focus on squeezing your shoulder blade at the peak of the movement for optimal muscle engagement.
Avoid using momentum; control both the pulling and releasing phases of the exercise.
Ensure that your wrist remains neutral throughout the movement to prevent strain.
Start with a lighter weight to master form before progressing to heavier loads.

Watch exercise video

Hammer Grip Dumbbell Bench Press

3 sets10-15 reps60 sec rest

The Hammer Grip Dumbbell Bench Press is a chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.

Muscle focus

Hammer Grip Dumbbell Bench Press affected muscles

Chest Middle100%

Chest Lower75%

Chest Upper60%

Triceps Medial Head55%

Triceps Lateral Head55%

ChestTriceps

Step-by-step cues

Lie flat on a bench with your feet firmly planted on the floor.
Hold a dumbbell in each hand with a neutral grip, palms facing each other.
Position the dumbbells at shoulder width, elbows bent at approximately 90 degrees.
Engage your core and press the dumbbells upward until your arms are fully extended but not locked.
Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions.

Technical tips

Keep your shoulder blades retracted and pressed against the bench to stabilize your upper body.
Maintain a neutral wrist position to avoid unnecessary strain.
Focus on controlled movements, both during the pressing and lowering phases.
Exhale as you press the dumbbells up and inhale as you lower them.
Ensure your feet remain flat on the ground to provide stability and support.
Start with lighter weights to master form before progressing to heavier loads.

Watch exercise video

Knee Raise Ab Coaster

3 sets10-15 reps60 sec rest

The Knee Raise Ab Coaster is an abdominal exercise performed on a specialized machine designed to target the lower abs. It involves a controlled movement where the knees are raised towards the chest while maintaining a stable core. This exercise helps in strengthening the abdominal muscles, particularly focusing on the lower region, and can also engage the hip flexors.

Muscle focus

Abs Lower80%

Abs Obliques75%

Abs Upper50%

CoreCore LowerCore Upper

Step-by-step cues

Adjust the seat height on the ab coaster machine so that your forearms can rest comfortably on the pads.
Grip the handles firmly and ensure your back is pressed against the backrest.
Position your knees on the knee pad, keeping your feet off the ground.
Engage your core by tightening your abdominal muscles.
Slowly lift your knees towards your chest in a controlled motion, exhaling as you raise them.
Pause briefly at the top of the movement, ensuring maximum contraction of the abs.
Inhale as you slowly lower your knees back to the starting position without letting them touch the ground.
Repeat for the desired number of repetitions.

Technical tips

Maintain a slow and controlled movement to maximize muscle engagement.
Focus on using your abdominal muscles to lift your knees rather than relying on momentum.
Keep your head and neck relaxed throughout the exercise to avoid unnecessary strain.
Ensure that your back remains pressed against the backrest to stabilize your body.
Avoid swinging or jerking motions to prevent injury and ensure effective targeting of the abs.
Start with a manageable number of repetitions and gradually increase as your strength improves.

Watch exercise video

Walking Cardio

3 sets10-15 reps60 sec rest

Walking Cardio is a low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.

Muscle focus

Quadriceps Vastus Medialis65%

Quadriceps Vastus Lateralis60%

Quadriceps Rectus Femoris55%

Biceps Femoris30%

Semitendinosus30%

HamstringQuadricepsAdductorsCalfsGluteus

Step-by-step cues

Begin with a warm-up by walking at a slow pace for 5-10 minutes to prepare your muscles and joints.
Adjust the treadmill to a comfortable speed or choose a flat, safe path if walking outdoors.
Maintain an upright posture with your shoulders relaxed and your core engaged.
Swing your arms naturally at your sides to help maintain balance and rhythm.
Walk at a brisk pace that elevates your heart rate but still allows you to hold a conversation.
Continue walking for 20-60 minutes depending on your fitness level and goals.
Cool down by gradually slowing your pace for the last 5-10 minutes of your walk.

Technical tips

Ensure you wear comfortable, supportive footwear to prevent injury.
Keep hydrated by drinking water before, during, and after your walk.
Incorporate intervals by alternating between faster and slower paces to increase intensity.
Use a fitness tracker or pedometer to monitor your steps and progress over time.
Focus on maintaining a consistent pace rather than speed to build endurance.
Listen to music or podcasts to make the exercise more enjoyable and help pass the time.
If walking outdoors, choose routes with varying terrain for added challenge.

Watch exercise video

Barbell Bent Over Row From Pin

3 sets10-15 reps60 sec rest

The Barbell Bent Over Row From Pin is a compound exercise targeting the back muscles, primarily the latissimus dorsi, rhomboids, and trapezius. It involves pulling a barbell from a dead stop on safety pins set at knee height or slightly below, emphasizing strength and power in the upper back.

Muscle focus

Barbell Bent Over Row From Pin affected muscles

Back Lats100%

Back Teres Major75%

Back Trapezius Lower60%

Back Teres Minor55%

Back Infraspinatus55%

LatissimusShoulders BackBackBack LowerBack Upper

Step-by-step cues

Set the safety pins in a power rack to knee height or slightly below.
Place the barbell on the pins and stand with your feet shoulder-width apart.
Bend at the hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
Keep your back straight and core engaged as you lift the barbell off the pins.
Pull the barbell towards your lower chest or upper abdomen, keeping elbows close to your body.
Pause briefly at the top of the movement, squeezing your shoulder blades together.
Lower the barbell back to the pins in a controlled manner.
Repeat for the desired number of repetitions.

Technical tips

Ensure your back remains flat throughout the exercise to avoid injury.
Engage your core to maintain stability and support your lower back.
Focus on pulling with your back muscles rather than your arms.
Use a weight that allows you to maintain proper form throughout all repetitions.
Control the descent of the barbell to maximize muscle engagement.
Breath out as you pull the barbell up and inhale as you lower it back down.

Watch exercise video

Shoulder Tap

3 sets10-15 reps60 sec rest

The Shoulder Tap is a bodyweight exercise that targets the core, shoulders, and stabilizing muscles. It involves alternating taps on the opposite shoulder while maintaining a plank position, promoting balance and coordination.

Muscle focus

Shoulders Front50%

Chest Lower30%

Chest Middle30%

Shoulders Middle30%

Chest Upper25%

ChestShoulders FrontCoreCore LowerShoulders

Step-by-step cues

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Engage your core to stabilize your body and prevent your hips from swaying.
Lift your right hand off the ground and tap your left shoulder, keeping your body as still as possible.
Return your right hand to the starting position and immediately lift your left hand to tap your right shoulder.
Continue alternating taps for the desired number of repetitions or time.

Technical tips

Keep your feet slightly wider than shoulder-width apart for better stability.
Focus on minimizing movement in your hips and torso to engage the core effectively.
Breathe steadily throughout the exercise, exhaling as you tap each shoulder.
If you find it difficult to maintain balance, try performing the exercise on your knees as a modification.
Ensure that your hands are aligned under your shoulders to maintain proper form.

Watch exercise video

Day 5

Friday

Mobility

Recovery focus

Complete 20 minutes of full-body mobility and relaxed walking.

Day 6

Saturday

Conditioning Circuit

Workout muscle map

Conditioning Circuit muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

BackBack UpperCoreCore UpperGluteusHamstringQuadricepsShouldersShoulders FrontAdductorsBack LowerBicepsCalfsCore LowerForearmsShoulders Back

Smith Machibe Glute Kickback

3 sets8-12 reps75 sec rest

The Smith Machine Glute Kickback is a lower body exercise targeting the gluteal muscles. It utilizes the Smith machine to provide stability and control, allowing for focused activation of the glutes. This exercise is beneficial for building strength and muscle definition in the posterior chain.

Muscle focus

Smith Machibe Glute Kickback affected muscles

Biceps Femoris50%

Semitendinosus50%

Semimembranosus50%

Hamstring

Step-by-step cues

Set the Smith machine bar to a low position, just above the floor.
Stand facing the machine, positioning one foot under the bar with your knee slightly bent.
Grip the machine's frame for support and balance.
Engage your core and slowly extend your leg backward, pushing the bar with your foot.
Squeeze your glutes at the top of the movement, ensuring full extension without arching your back.
Slowly return to the starting position, controlling the movement.
Complete the desired number of repetitions before switching legs.

Technical tips

Maintain a slight bend in your standing leg to ensure stability.
Focus on squeezing your glutes throughout the movement for maximum activation.
Keep your core engaged to prevent lower back strain.
Avoid using momentum; control the movement both up and down.
Ensure that your movements are slow and deliberate to maximize muscle engagement.

Watch exercise video

Standing Cuban Press

3 sets8-12 reps75 sec rest

The Standing Cuban Press is a shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.

Muscle focus

Shoulders Front90%

Shoulders Middle75%

Brachioradialis30%

Shoulders Rear30%

Biceps Long Head25%

ShouldersShoulders FrontBicepsForearmsShoulders Back

Step-by-step cues

Stand with your feet shoulder-width apart, holding a pair of dumbbells with an overhand grip.
Start with your arms hanging down in front of you, elbows bent at 90 degrees, and palms facing your body.
Raise the dumbbells by externally rotating your shoulders until your forearms are parallel to the floor.
From this position, press the dumbbells overhead by extending your arms fully.
Slowly reverse the movement by bringing the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

Technical tips

Keep your core engaged throughout the exercise to maintain balance and support your lower back.
Ensure that your elbows remain at a 90-degree angle during the initial rotation phase.
Focus on controlled movements to maximize muscle engagement and minimize injury risk.
Avoid using excessive weight to prevent strain on the shoulder joints; prioritize form over load.
Breathe out as you press the dumbbells overhead and inhale as you return to the starting position.

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Trap Bar Shrugs

3 sets10-15 reps60 sec rest

Trap Bar Shrugs are an exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.

Muscle focus

Back Trapezius Upper100%

Back Trapezius Middle40%

Back Trapezius Lower10%

BackBack UpperBack Lower

Step-by-step cues

Stand inside the trap bar with your feet shoulder-width apart.
Bend your knees slightly and grasp the handles with a neutral grip.
Keep your back straight and chest up as you stand tall with the trap bar.
Engage your core and pull your shoulders up towards your ears in a shrugging motion.
Hold the contraction at the top for a moment, then slowly lower your shoulders back down.
Repeat for the desired number of repetitions.

Technical tips

Focus on lifting with your shoulders rather than using momentum.
Keep your elbows slightly bent but fixed throughout the movement.
Avoid rolling your shoulders; lift them straight up and down.
Maintain a neutral spine to prevent lower back strain.
Exhale as you lift your shoulders and inhale as you lower them.
Start with a lighter weight to ensure proper form before increasing resistance.

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Opposite side elbow to knee

3 sets10-15 reps60 sec rest

The opposite side elbow to knee exercise is a core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.

Muscle focus

Opposite side elbow to knee affected muscles

Abs Obliques75%

Abs Upper65%

Abs Lower50%

Gluteus Maximus15%

Quadriceps Rectus Femoris10%

CoreCore UpperCore LowerGluteusQuadriceps

Step-by-step cues

Lie on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head, elbows pointing outwards.
Engage your core by pulling your belly button towards your spine.
Lift your head, shoulders, and upper back off the ground while simultaneously bringing your right elbow towards your left knee, twisting through the torso.
Extend your right leg out straight as you bring your elbow to your knee.
Return to the starting position with control, then repeat on the opposite side by bringing your left elbow towards your right knee.
Continue alternating sides for the desired number of repetitions.

Technical tips

Focus on using your core muscles to lift and twist rather than pulling on your neck with your hands.
Keep movements controlled and deliberate to maximize muscle engagement and reduce risk of injury.
Exhale as you twist and bring the elbow to the knee, inhale as you return to the starting position.
Ensure that your lower back remains in contact with the floor throughout the exercise to protect your spine.
Start with a smaller range of motion if you're a beginner, gradually increasing as you build strength.

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Band Squat

3 sets10-15 reps60 sec rest

The Band Squat is a lower body exercise that utilizes resistance bands to enhance muscle activation in the glutes, quadriceps, and hamstrings. It is an effective exercise for improving strength, stability, and mobility in the lower body.

Muscle focus

Gluteus Maximus100%

Quadriceps Rectus Femoris85%

Quadriceps Vastus Medialis85%

Quadriceps Vastus Lateralis85%

Sartorius40%

GluteusQuadricepsAdductorsCalfsHamstring

Step-by-step cues

Stand with feet shoulder-width apart, with the resistance band looped around your thighs just above the knees.
Engage your core and keep your chest up as you begin the squat by pushing your hips back and bending your knees.
Lower your body until your thighs are parallel to the ground or as low as comfortable while maintaining tension in the band.
Ensure your knees track over your toes and do not cave inward.
Press through your heels to return to the starting position, fully extending your hips and knees.
Repeat for the desired number of repetitions.

Technical tips

Keep your weight distributed evenly across your feet, focusing on pressing through the heels.
Maintain a neutral spine throughout the movement to prevent injury.
Use a band with appropriate resistance to ensure proper form and muscle engagement.
Focus on keeping constant tension in the band by actively pushing your knees outward during the squat.
Control the movement both on the way down and up to maximize muscle activation.

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Dumbbell Upright Row

3 sets10-15 reps60 sec rest

The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.

Muscle focus

Shoulders Middle100%

Shoulders Rear30%

Shoulders Front30%

Back Trapezius Upper20%

Back Trapezius Middle10%

ShouldersShoulders FrontBackBack UpperShoulders Back

Step-by-step cues

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
Let the dumbbells hang at arm's length in front of you, palms facing your body.
Keep your back straight, chest up, and core engaged throughout the movement.
Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
Continue lifting until the dumbbells reach chest level or slightly below your chin.
Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
Lower the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

Technical tips

Maintain a neutral spine and avoid leaning backward or forward during the lift.
Focus on lifting with your shoulders and not pulling with your arms or wrists.
Keep your movements smooth and controlled to maximize muscle engagement.
Avoid using excessive weight to prevent strain on your shoulders and wrists.
Ensure your elbows remain higher than your wrists throughout the exercise.
Breath out as you lift the dumbbells and inhale as you lower them back down.

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Day 7

Sunday

Full Rest

Recovery focus

Recover fully and review sleep, soreness and training quality.

Four-week progression

Week 1Learn the movements and establish repeatable working weights.

Week 2Add one repetition to most working sets while keeping good form.

Week 3Add a small amount of load when every target repetition is controlled.

Week 4Reduce working sets by roughly one third and focus on clean technique.

Fuel the work

Nutrition guidance

Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
Hydrate consistently and avoid treating one meal or one day as success or failure.

Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.

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