4-Week Slim and Strong Body Program: Progression Cycle 3
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.
Donkey Kick
The Donkey Kick is a lower body exercise targeting the gluteus maximus, designed to enhance strength, stability, and muscle tone. It primarily engages the glutes while also activating the core and hamstrings. This exercise is performed on all fours, making it accessible for various fitness levels.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Lift one leg, keeping the knee bent at 90 degrees, and drive the sole of your foot towards the ceiling.
- Squeeze your glutes at the top of the movement and hold for a brief moment.
- Lower your leg back to the starting position with control.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Keep your core engaged to prevent lower back arching.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Maintain a steady pace and avoid using momentum to lift your leg.
- Ensure your neck remains in line with your spine by looking down at the floor.
- For added resistance, consider using ankle weights or a resistance band around your thighs.
Walking Cardio
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
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.
Weighted Ab Crunches
Weighted Ab Crunches are an advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Hold a weight plate or dumbbell against your chest with both hands.
- Engage your core by pulling your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the floor in a controlled motion.
- Pause briefly at the top of the movement, ensuring your lower back remains in contact with the mat.
- Inhale as you slowly lower back to the starting position without letting your head touch the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the exercise.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or arms.
- Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; each repetition should be deliberate and focused.
- Ensure your breathing is steady; exhale on the exertion (lifting) and inhale on the return (lowering).
- If you're new to weighted crunches, start with a lighter weight to master the technique before progressing.
Dumbbell Single Leg Hip Thrust
The Dumbbell Single Leg Hip Thrust is a lower body exercise targeting the glutes, hamstrings, and core. It involves lifting the hips while balancing on one leg, with a dumbbell placed on the working hip for added resistance. This exercise enhances unilateral strength, stability, and muscle activation in the posterior chain.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench or elevated surface.
- Bend one knee and place your foot flat on the floor, while extending the other leg straight out.
- Place a dumbbell on the hip of the bent leg, holding it securely with your hand.
- Engage your core and drive through the heel of the bent leg to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knee.
- Squeeze your glutes at the top and hold for a moment before lowering back down.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure your upper back is firmly supported by the bench to maintain stability.
- Keep your core engaged throughout the movement to prevent lower back strain.
- Focus on driving through your heel to maximize glute activation.
- Control the descent to maintain tension in the muscles and avoid dropping your hips too quickly.
- Maintain a straight line from shoulders to knee at the top of the thrust for proper form.
- Start with a lighter dumbbell to master form before progressing to heavier weights.
Broad Jump
The Broad Jump is a plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees slightly and push your hips back into a quarter squat position.
- Swing your arms backward to generate momentum.
- Explosively jump forward as far as you can, swinging your arms forward and extending your legs.
- Land softly on the balls of your feet with your knees slightly bent to absorb the impact.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Focus on using your arms to generate additional momentum during the jump.
- Engage your core throughout the movement to maintain balance and control.
- Ensure a soft landing by bending your knees upon impact to reduce stress on the joints.
- Practice proper form by keeping your chest up and looking forward during the jump.
- Start with shorter jumps to perfect technique before attempting maximum distance.
Crab Pose
The Crab Pose, also known as Reverse Tabletop, is a bodyweight exercise that targets the core, shoulders, and glutes. It involves lifting the hips off the ground while balancing on the hands and feet, creating a tabletop position with the torso parallel to the floor.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place your hands behind you, palms flat on the floor with fingers pointing towards your feet.
- Engage your core and press through your hands and feet to lift your hips off the ground.
- Align your torso parallel to the floor, forming a straight line from shoulders to knees.
- Keep your head in a neutral position or gently tilt it back if comfortable.
- Hold this position for a few seconds while maintaining steady breathing.
- Slowly lower your hips back to the starting position.
Technical tips
- Ensure your hands are directly under your shoulders for optimal support.
- Engage your glutes and core to maintain stability throughout the pose.
- Keep your chest open and shoulders away from your ears to avoid tension.
- Focus on maintaining a straight line from shoulders to knees for proper alignment.
- If you experience discomfort in your wrists, adjust hand positioning or take breaks as needed.
- Practice controlled breathing to help maintain balance and focus during the pose.
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 Chest Supported Row Machine
The Single Arm Chest Supported Row Machine is a strength training exercise that targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise involves using a machine with a chest pad for support, allowing for isolated rowing movements with one arm at a time. It helps improve muscle balance and coordination while minimizing strain on the lower back.
Muscle focus
Step-by-step cues
- Adjust the seat and chest pad of the row machine to fit your body size, ensuring your chest is firmly supported.
- Sit on the machine with your feet flat on the floor and your chest against the pad.
- Grasp the handle with one hand, keeping your arm fully extended.
- Engage your core and pull the handle towards your torso by retracting your shoulder blade and bending your elbow.
- Pause briefly when the handle is close to your body, ensuring maximum contraction in 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
- Ensure that your chest remains in contact with the pad throughout the exercise to maintain proper form and support.
- Focus on pulling with your back muscles rather than using your arm to ensure effective engagement of target muscles.
- Keep movements slow and controlled to maximize muscle activation and reduce risk of injury.
- Avoid rotating your torso during the exercise; maintain stability by engaging your core.
- Adjust the weight so that you can complete all repetitions with proper form without straining.
- Breathe out as you pull the handle towards you and inhale as you return to the starting position.
Barbell Wide Grip Upright Row
The Barbell Wide Grip Upright Row is an upper body exercise targeting the shoulders and upper back. It involves lifting a barbell with a wide grip from the thighs to the chest, primarily engaging the deltoids, trapezius, and biceps.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip wider than shoulder-width.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the barbell vertically along your body, leading with your elbows until it reaches chest level.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a wide grip to better target the shoulder muscles.
- Focus on lifting with your elbows to maximize shoulder engagement.
- Avoid using momentum; keep the movement slow and controlled.
- Keep your wrists straight and avoid bending them during the lift.
- Exhale as you lift the barbell and inhale as you lower it.
- Ensure your shoulders remain relaxed and do not shrug during the exercise.
Band Half Kneeling Chop
The Band Half Kneeling Chop is a core stabilization exercise that targets the obliques, shoulders, and hips. It involves a rotational movement that helps improve functional strength and balance. This exercise is performed in a half-kneeling position using a resistance band anchored at shoulder height.
Muscle focus
Step-by-step cues
- Anchor a resistance band at shoulder height.
- Kneel on one knee with the opposite foot flat on the ground, forming a 90-degree angle at both knees.
- Hold the band with both hands, arms extended towards the anchor point.
- Engage your core and rotate your torso, pulling the band diagonally across your body from high to low.
- Return to the starting position in a controlled manner.
- Perform the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Ensure your hips remain square and do not rotate with your torso.
- Focus on a smooth, controlled motion rather than speed.
- Maintain a neutral spine and avoid arching your back.
- Exhale as you pull the band across your body and inhale as you return to the starting position.
- Adjust the band's tension by stepping closer or further from the anchor point.
Trap Y Raise
The Trap Y Raise is an isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a pair of light dumbbells in each hand.
- Bend slightly at the hips and knees, keeping your back straight and chest up.
- Let your arms hang down naturally with palms facing each other.
- Engage your core and raise your arms in a Y shape until they are in line with your ears.
- Pause briefly at the top, squeezing your shoulder blades together.
- Slowly lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Use light weights to maintain proper form and focus on muscle activation.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders; focus on using your traps and rear delts.
- Maintain a slight bend in your elbows throughout the movement.
- Ensure your core is engaged to support your lower back.
- Perform the exercise in front of a mirror to monitor form and alignment.
Landmine Lateral Raise
The Landmine Lateral Raise is an effective shoulder exercise that targets the lateral deltoids. It utilizes a landmine setup, which involves anchoring one end of a barbell to the ground, allowing for a unique range of motion and stability. This exercise helps in building shoulder strength and size, while also engaging the core for stabilization.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely anchor one end in a corner.
- Stand perpendicular to the barbell with your feet shoulder-width apart.
- Grasp the end of the barbell with one hand, keeping your arm straight and at your side.
- Engage your core and maintain a slight bend in your knees.
- Lift the barbell laterally by raising your arm to shoulder height, keeping your elbow slightly bent.
- Pause briefly at the top of the movement, ensuring control and stability.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on using your shoulder muscles to lift the weight, avoiding momentum or swinging.
- Keep your core engaged throughout the exercise to maintain balance and support.
- Start with a lighter weight to master form and technique before increasing resistance.
- Ensure that your movements are controlled and deliberate, especially during the lowering phase.
- Maintain a neutral spine and avoid leaning excessively to either side.
Hanging Knees to Elbows Waist
The Hanging Knees to Elbows Waist exercise is a core-strengthening movement that targets the abdominal muscles, particularly the obliques and rectus abdominis. It also engages the hip flexors and stabilizes the shoulders and upper back as you hang from a pull-up bar.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and keep your body stable, avoiding swinging.
- Lift your knees towards your elbows by flexing at the hips and contracting your abdominal muscles.
- Aim to bring your knees as close to your elbows as possible while maintaining control.
- Slowly lower your legs back to the starting position, maintaining tension in your core.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the movement.
- Focus on controlled movements to maximize engagement of the core muscles.
- Avoid using momentum; instead, rely on muscle contraction to lift your knees.
- Keep your shoulders down and away from your ears to prevent tension in the neck.
- Exhale as you lift your knees and inhale as you lower them back down.
- If you're a beginner, start with smaller knee lifts and gradually increase range of motion as strength improves.
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.
Barbell Cossack Squat
The Barbell Cossack Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a lateral squat while holding a barbell across the upper back, enhancing balance, flexibility, and strength in the lower body.
Muscle focus
Step-by-step cues
- Begin by standing with your feet wider than shoulder-width apart, holding a barbell across your upper back with an overhand grip.
- Keep your chest up and core engaged throughout the movement.
- Shift your weight onto one leg, bending the knee and lowering your hips into a squat position on that side while keeping the opposite leg straight.
- Ensure your squatting knee tracks over your toes and does not extend past them.
- Lower yourself as far as your flexibility allows, aiming to keep the heel of the squatting leg flat on the ground.
- Pause briefly at the bottom of the movement, then push through your heel to return to the starting position.
- Repeat on the opposite side, alternating sides for the desired number of repetitions.
Technical tips
- Maintain an upright torso to prevent leaning forward excessively.
- Focus on keeping your core tight to stabilize your spine during the movement.
- Ensure that your knees do not cave inward; keep them aligned with your toes.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Warm up thoroughly before performing this exercise to enhance flexibility and reduce injury risk.
- Use a mirror or record yourself to check form and ensure proper alignment throughout the exercise.
Bent Arm Chest Stretch
Muscle focus
Weighted Pull-Up
The Weighted Pull Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and other muscles of the back and arms. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a pull-up bar and additional weight, typically attached via a weight belt.
Muscle focus
Step-by-step cues
- Begin by securely attaching a weight to your body using a dip belt or weighted vest.
- Stand beneath a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your body.
- Initiate the pull by driving your elbows downwards and pulling your chin above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the added weight is securely fastened to prevent injury.
- Focus on maintaining a straight line from head to heels by engaging your core throughout the exercise.
- Avoid swinging or using momentum to complete the pull-up; aim for controlled movements.
- If you're new to weighted pull-ups, start with a lighter weight to master form before progressing.
- Keep your shoulders away from your ears to prevent unnecessary strain and promote proper muscle engagement.
- Breathe out as you pull up and inhale as you lower yourself back down.
Dumbbell Side Bridge
The Dumbbell Side Bridge is an advanced core exercise that targets the obliques, transverse abdominis, and stabilizing muscles of the shoulder and hip. This exercise enhances core stability, balance, and strength by incorporating a lateral plank position with added resistance from a dumbbell.
Muscle focus
Step-by-step cues
- Begin by lying on your side on an exercise mat. Stack your feet on top of each other and extend your legs fully.
- Position your bottom elbow directly under your shoulder, forearm flat on the ground, and place your top hand on your hip.
- Hold a dumbbell in your top hand, resting it against your hip.
- Engage your core muscles and lift your hips off the ground, forming a straight line from head to heels.
- Maintain this position while keeping the dumbbell stable for the desired duration.
- Lower your hips back to the starting position in a controlled manner.
- Repeat for the specified number of repetitions before switching sides.
Technical tips
- Ensure your elbow is directly under your shoulder to prevent strain.
- Keep your body in a straight line; avoid letting your hips sag or rise too high.
- Engage your core throughout the movement to maintain stability.
- Start with a lighter dumbbell to master form before progressing to heavier weights.
- Focus on controlled movements to maximize muscle engagement and prevent injury.
- Breathe steadily; exhale as you lift into the bridge and inhale as you lower.
Dumbbell Rear Lunge
The Dumbbell Rear Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stabilization. This exercise involves stepping backward into a lunge position while holding dumbbells, providing resistance to enhance muscle strength and endurance.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your chest up as you take a step backward with your right foot.
- Lower your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle.
- Push through the heel of your left foot to return to the starting position.
- Repeat the movement with your left leg stepping back to complete one full repetition.
- Continue alternating legs for the desired number of repetitions.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Ensure your front knee does not extend past your toes to avoid unnecessary strain on the knee joint.
- Focus on a controlled descent and ascent to maximize muscle engagement.
- Keep your core tight to maintain balance and stability during the exercise.
- Start with lighter weights to perfect your form before progressing to heavier dumbbells.
Lean Planche
The Lean Planche is an advanced bodyweight exercise that targets the shoulders, chest, and core. It requires significant strength and balance, as it involves holding the body parallel to the ground with only the hands touching the floor. This exercise is a progression towards the full planche, emphasizing shoulder strength and core stability.
Muscle focus
Step-by-step cues
- Begin in a push-up position with your hands shoulder-width apart and fingers pointing forward.
- Lean your body forward by shifting your weight onto your hands, keeping your arms straight.
- Engage your core and glutes to maintain a straight line from head to heels.
- Keep your feet together and lift them slightly off the ground, balancing on your hands.
- Hold this position for as long as possible, maintaining control and stability.
- Slowly return to the starting position by reversing the movement.
Technical tips
- Focus on engaging your core muscles to maintain stability throughout the exercise.
- Start with short holds and gradually increase the duration as you build strength.
- Ensure your shoulders are protracted and depressed to protect them from injury.
- Practice leaning forward incrementally to find your balance point without overextending.
- Use parallettes or yoga blocks if wrist flexibility is a limiting factor.
- Incorporate wrist strengthening exercises into your routine to support this movement.
Dumbbell Lat Pullover
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Muscle focus
Step-by-step cues
- Lie flat on a bench, ensuring your upper back and shoulders are supported, with your feet firmly planted on the floor.
- Hold a dumbbell with both hands, palms facing upward, and extend your arms straight above your chest.
- Keep a slight bend in your elbows to reduce joint strain.
- Inhale deeply and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
- Pause briefly at the bottom of the movement.
- Exhale as you reverse the motion, bringing the dumbbell back to the starting position above your chest.
- Repeat for the desired number of repetitions, maintaining control throughout the exercise.
Technical tips
- Ensure your head and neck are relaxed throughout the movement to avoid unnecessary tension.
- Focus on maintaining a controlled motion; avoid using momentum to lift the weight.
- Engage your core to stabilize your body and prevent arching of the lower back.
- Select an appropriate weight that allows you to perform the exercise with proper form without compromising range of motion.
- Keep your elbows slightly bent to protect your joints and focus on muscle engagement.
- Perform this exercise slowly to maximize muscle tension and effectiveness.
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.
