4-Week Slim and Strong Body Program: Progression Cycle 11
A sustainable strength and conditioning program combining full-body training, walking and recovery without crash-diet tactics.
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.
Monday
Lower Body and Glutes
Lower Body and Glutes muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
Treadmill Run
The treadmill run is a cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
Muscle focus
Step-by-step cues
- Start by standing on the treadmill with your feet on the side rails.
- Attach the safety clip to your clothing to ensure the treadmill stops if needed.
- Set the treadmill to a low speed to begin and step onto the belt carefully.
- Gradually increase the speed to your desired running pace.
- Maintain an upright posture with your head up and shoulders relaxed.
- Keep your arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on landing softly on the midfoot and rolling through to the toes.
- Adjust the incline setting to simulate outdoor running conditions if desired.
- Cool down by gradually reducing speed before stepping off the treadmill.
Technical tips
- Warm up with a brisk walk or light jog for 5-10 minutes before increasing speed.
- Stay hydrated by drinking water before, during, and after your run.
- Use proper running shoes to provide adequate support and cushioning.
- Listen to music or podcasts to make longer runs more enjoyable.
- Monitor your heart rate to ensure you're working within your target zone.
- Vary your workouts by changing speed and incline settings regularly.
- Focus on breathing deeply and rhythmically to maintain endurance.
- Avoid holding onto the handrails as it can disrupt natural running form.
Lying Spinal Twist
The Lying Spinal Twist is a flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
Muscle focus
Step-by-step cues
- Lie flat on your back with your legs extended and arms stretched out to the sides, palms facing down.
- Bend your right knee and bring it towards your chest.
- Gently guide your right knee across your body towards the left side, allowing your hips to rotate while keeping your shoulders flat on the ground.
- Turn your head to the right, looking over your right shoulder to enhance the stretch.
- Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly return to the starting position and repeat on the opposite side.
Technical tips
- Keep both shoulders pressed against the floor to maximize the spinal twist.
- Engage your core muscles to support your lower back during the stretch.
- If you feel discomfort in your lower back, reduce the range of motion by not bringing your knee as far across your body.
- Focus on slow, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this exercise on a comfortable surface like a yoga mat to protect your spine.
Seated Good Morning
The Seated Good Morning is a compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a barbell across your upper back, ensuring it is not resting on your neck.
- Engage your core and keep your chest up.
- Inhale deeply, then hinge forward at the hips, keeping your back straight and head aligned with your spine.
- Lower your torso until it is nearly parallel to the floor or as far as your flexibility allows.
- Exhale as you return to the starting position by contracting your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the barbell is securely positioned on your upper back, avoiding any pressure on the neck.
- Maintain a neutral spine throughout the movement to prevent injury.
- Focus on hinging at the hips rather than bending at the waist to engage the correct muscle groups.
- Control the descent and ascent to maximize muscle engagement and avoid momentum.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your feet firmly planted to provide stability during the exercise.
Barbell Walking Lunges
The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability. This exercise involves stepping forward with one leg while maintaining a barbell across the upper back, then lowering the hips until both knees are bent at approximately 90 degrees.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet shoulder-width apart. Position a barbell across your upper back, gripping it slightly wider than shoulder-width.
- Engage your core and keep your chest up. Step forward with your right foot, landing on your heel first.
- Lower your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with the opposite leg, alternating legs with each repetition.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Keep your core engaged to help stabilize your body and protect your lower back.
- Ensure that your front knee does not extend past your toes to avoid unnecessary strain on the knee joint.
- Focus on pushing through the heel of the front foot to activate the glutes effectively.
- Start with a lighter weight to master form before progressing to heavier loads.
V-Up
The V-Up is a core strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves lifting both the upper and lower body simultaneously to form a 'V' shape, engaging the core throughout the movement.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms stretched overhead.
- Engage your core by pulling your belly button towards your spine.
- Simultaneously lift your legs and upper body off the ground, reaching your hands towards your feet.
- Keep your legs straight and try to form a 'V' shape with your body at the top of the movement.
- Hold the position briefly, ensuring your core remains engaged.
- Slowly lower your arms and legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled motion to maximize core engagement.
- Avoid using momentum; focus on using your abdominal muscles to lift.
- Keep your neck relaxed and avoid straining it by looking up at the ceiling.
- If you find it difficult to keep your legs straight, slightly bend your knees as you lift.
- Exhale as you lift into the 'V' position and inhale as you lower back down.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
Tuesday
Brisk Walk
Complete 45-60 minutes of brisk walking and five minutes of relaxed breathing.
Wednesday
Upper Body and Core
Upper Body and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
One-Arm Lever High Row
The One-Arm Lever High Row is a unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It utilizes a lever machine to provide resistance, allowing for controlled movement and focus on muscle contraction. This exercise helps in improving muscle symmetry and strength in the upper body.
Muscle focus
Step-by-step cues
- Adjust the seat height of the lever machine so that the handle is at shoulder level when seated.
- Sit down and brace your feet firmly on the footrest or floor.
- Grasp the handle with one hand using a neutral grip (palm facing inward).
- Keep your chest pressed against the pad and maintain a straight back.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly at the peak contraction while squeezing your back muscles.
- Slowly extend your arm to return to the starting position, maintaining control throughout.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on pulling with your back muscles rather than your arm to maximize engagement.
- Keep your core tight to prevent unnecessary movement or twisting during the exercise.
- Maintain a slow and controlled tempo, especially during the eccentric phase when lowering the weight.
- Ensure that your shoulder blade moves naturally with each repetition to enhance muscle activation.
- Avoid locking out your elbow completely at the end of each repetition to keep tension on the muscles.
- Use a full range of motion for optimal muscle development and flexibility.
Dumbbell Poliquin Lateral Raise
The Poliquin Raise is an advanced shoulder exercise targeting the lateral deltoids, enhancing shoulder width and definition. It involves controlled lateral arm movements with a focus on maintaining tension throughout the range of motion. This exercise is typically performed with dumbbells and requires proper form to prevent injury and maximize effectiveness.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your back straight throughout the exercise.
- With a slight bend in your elbows, raise your arms laterally until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrists are in line with your shoulders.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the weights, not momentum.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders during the lift to isolate the lateral deltoids.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
Seated Barbell Twist
The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with both hands, keeping your arms slightly bent.
- Lean back slightly, engaging your core, and lift your feet off the ground.
- Rotate your torso to the right, bringing the barbell beside your hip.
- Return to the center and then rotate to the left.
- Continue alternating sides in a controlled manner.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your obliques to drive the movement.
- Keep your shoulders relaxed and avoid hunching them up towards your ears.
- If you are new to this exercise, start with a lighter barbell or even a weight plate.
Wide Grip Lat Pulldown
The Wide Grip Lat Pulldown is a compound exercise primarily targeting the latissimus dorsi muscles in the back. It also engages the biceps, forearms, and shoulders. This exercise is performed using a cable machine with a wide bar attachment, allowing for a greater range of motion and increased muscle activation in the upper back.
Muscle focus
Step-by-step cues
- Sit down at the lat pulldown machine and adjust the knee pad to fit snugly against your thighs to prevent your body from lifting during the exercise.
- Grasp the bar with an overhand grip, hands placed wider than shoulder-width apart.
- Lean back slightly at an angle of about 30 degrees while keeping your chest up and core engaged.
- Pull the bar down towards your upper chest by squeezing your shoulder blades together and driving your elbows down and back.
- Pause briefly at the bottom of the movement, ensuring maximum contraction in the lats.
- Slowly release the bar back to the starting position with controlled movement, fully extending your arms.
Technical tips
- Ensure your grip is wide enough to maximize lat engagement but not so wide that it causes discomfort or strain.
- Keep your core tight throughout the movement to maintain stability and support your lower back.
- Avoid using momentum; focus on controlled movements to effectively target the muscles.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- If you experience shoulder discomfort, try adjusting your grip width or consult with a fitness professional.
One-Arm Shoulder Press Dumbbell
The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell overhead by extending your elbow until your arm is fully extended.
- Pause briefly at the top of the movement, ensuring your arm is straight but not locked.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a neutral spine and avoid leaning to one side during the press.
- Keep your wrist straight and aligned with your forearm to prevent strain.
- Engage your core muscles to stabilize your body and prevent swaying.
- Focus on controlled movements, both when pressing up and lowering the dumbbell.
- Start with a lighter weight to master form before progressing to heavier weights.
- Breathe out as you press the dumbbell up and inhale as you lower it.
Band Bicycle Crunches
Band Bicycle Crunches are a core-strengthening exercise that targets the abdominal muscles, particularly the obliques, while incorporating resistance bands to increase intensity. This exercise enhances core stability and improves rotational strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and a resistance band looped around both feet.
- Place your hands behind your head with elbows wide, ensuring not to pull on your neck.
- Lift your shoulders off the mat into a crunch position and simultaneously bring your right knee towards your chest while extending your left leg out straight.
- Twist your torso to bring your left elbow towards your right knee, engaging your obliques.
- Switch sides by extending your right leg and bringing your left knee towards your chest, twisting to bring your right elbow towards your left knee.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Keep the movement slow and controlled to maximize muscle engagement and prevent injury.
- Focus on using your core muscles to twist, rather than pulling on your neck with your hands.
- Ensure that the resistance band is securely looped around both feet to maintain consistent tension throughout the exercise.
- Exhale as you twist and inhale as you return to the starting position for optimal breathing technique.
- Maintain a slight bend in the extended leg to keep tension on the band and prevent it from slipping.
Thursday
Mobility
Use 20-30 minutes of mobility, yoga or light cycling.
Friday
Full Body Circuit
Full Body Circuit muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Band Lying Leg Curl
The Band Lying Leg Curl is an isolation exercise targeting the hamstrings. It involves using a resistance band to perform leg curls while lying face down. This exercise helps in strengthening the hamstrings and improving knee flexion.
Muscle focus
Step-by-step cues
- Attach a resistance band to a sturdy anchor point at floor level.
- Lie face down on a mat, with your legs extended and feet close to the anchor point.
- Secure the other end of the band around your ankles.
- Keep your core engaged and hips pressed into the ground.
- Flex your knees, pulling your heels towards your glutes against the band's resistance.
- Pause briefly at the top of the movement, ensuring maximum contraction in the hamstrings.
- Slowly extend your legs back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the band is securely anchored to prevent slippage during the exercise.
- Keep your hips and pelvis stable by engaging your core muscles.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Avoid using momentum; let the hamstrings do the work.
- Adjust the band's tension by changing its length or using a band with different resistance levels.
- Breathe out as you curl your legs up and inhale as you lower them back down.
Resistance Band Push-Up
The Resistance Band Push-Up is a variation of the traditional push-up that incorporates a resistance band to increase the intensity and engage the chest, triceps, and shoulders more effectively. This exercise enhances upper body strength and stability by adding variable resistance throughout the movement.
Muscle focus
Step-by-step cues
- Anchor a resistance band around your upper back, holding the ends of the band in each hand.
- Assume a push-up position with your hands slightly wider than shoulder-width apart and feet together or slightly apart for stability.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle relative to your torso.
- Pause briefly when your chest is just above the floor.
- Push through your palms to extend your arms and return to the starting position, maintaining tension in the band throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a resistance band that provides enough tension to challenge you but allows you to maintain proper form.
- Keep your elbows slightly tucked in rather than flaring them out to protect your shoulders.
- Focus on maintaining a straight line from head to heels by engaging your core muscles throughout the exercise.
- Control the movement both on the way down and up to maximize muscle engagement and effectiveness.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Ensure that the resistance band is securely anchored around your back to prevent it from slipping during the exercise.
Assisted Pull-Up
The Assisted Pull-Up is a strength training exercise that targets the muscles of the back, shoulders, and arms. It is performed using a machine that provides counterbalance weight to assist in lifting your body, making it suitable for those who are building strength to perform unassisted pull-ups. This exercise primarily engages the latissimus dorsi, biceps, and trapezius muscles.
Muscle focus
Step-by-step cues
- Adjust the weight on the assisted pull-up machine to provide the necessary support.
- Stand on the platform or kneel on the pad, depending on the machine design.
- Grasp the pull-up handles with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and keep your body straight as you begin the movement.
- Pull yourself upward by driving your elbows down and back until your chin is above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your grip is firm but relaxed to prevent unnecessary tension in your forearms.
- Focus on engaging your back muscles rather than pulling with your arms.
- Maintain a steady and controlled movement throughout each repetition to maximize muscle engagement.
- Avoid swinging or using momentum to complete the pull-up; control is key.
- Adjust the assistance weight as you gain strength to gradually reduce dependency on the machine.
- Keep your shoulders down and away from your ears to prevent strain and promote proper form.
- Breathe out as you pull up and inhale as you lower yourself back down.
Weighted Russian Twist
The Weighted Russian Twist is a core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat. Hold a weight with both hands close to your chest.
- Lean back slightly, keeping your spine straight and core engaged.
- Lift your feet off the ground, balancing on your sit bones. Maintain this position throughout the exercise.
- Twist your torso to the right, bringing the weight beside your hip. Keep your arms slightly bent.
- Return to the center, then twist to the left side in a controlled manner.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the exercise to protect your lower back.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- If lifting your feet is too challenging, keep them on the ground for stability.
- Ensure that your back remains straight; avoid rounding your shoulders forward.
- Start with a lighter weight to master form before progressing to heavier weights.
Dumbbell Hip Thrust
The Dumbbell Hip Thrust is a lower body exercise that primarily targets the gluteus maximus, while also engaging the hamstrings and core. It involves lifting the hips off the ground by driving through the heels, with a dumbbell placed on the hips for added resistance. This exercise is effective for building strength and muscle mass in the glutes.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place a dumbbell horizontally across your hips, holding it securely with both hands.
- Engage your core and drive through your heels to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold for a moment.
- Slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your upper back is firmly pressed against the bench for stability.
- Keep your chin tucked to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep to maximize activation.
- Avoid arching your lower back; maintain core engagement to protect it.
- Start with a lighter dumbbell to master form before increasing weight.
- Control both the ascent and descent of each rep for optimal muscle engagement.
Cross Body One-Arm Strength Press
The Cross Body One-Arm Strength Press is a unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell across your body towards the opposite side, extending your arm fully.
- Pause briefly at the top of the movement, ensuring full extension and control.
- Slowly return to the starting position, maintaining tension in your muscles.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your core tight to prevent twisting or leaning during the press.
- Focus on a controlled movement rather than using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to avoid strain.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Maintain a steady breathing pattern; exhale as you press and inhale as you return.
- Use a mirror or ask for feedback to ensure proper alignment and technique.
Flag
The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.
Muscle focus
Step-by-step cues
- Find a sturdy vertical pole or similar structure that can support your weight.
- Place your lower hand in an overhand grip at about waist height on the pole.
- Position your upper hand in an underhand grip above your head on the pole.
- Engage your core and pull with your upper hand while pushing with your lower hand to lift your body off the ground.
- Keep your body straight and horizontal to the ground, maintaining tension throughout your core and legs.
- Hold the position for as long as possible, then slowly lower yourself back to the starting position.
Technical tips
- Start with basic core and shoulder strengthening exercises before attempting the Flag.
- Practice holding a tucked position first to build strength and balance.
- Ensure both hands are gripping firmly and actively engage your lats for stability.
- Focus on keeping your body rigid and avoid bending at the hips or knees.
- Breath steadily and maintain control throughout the movement to improve endurance.
- Gradually increase hold time as you build strength and confidence in the position.
Saturday
Easy Cardio
Choose enjoyable low-impact cardio for 40-60 minutes.
Sunday
Full Rest
Rest fully and plan balanced meals for the week ahead.
Four-week progression
Nutrition guidance
- Use a moderate daily energy deficit, commonly 250-450 kcal, and avoid crash diets.
- Target roughly 1.6-2.2 g of protein per kg of body weight to support recovery and muscle retention.
- Choose high-volume meals with vegetables, fruit, lean protein and minimally processed carbohydrates.
- Keep water intake consistent and plan satisfying meals before hunger becomes difficult to manage.
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.
