4-Week Slim and Strong Body Program: Progression Cycle 7
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.
Band Hip Abduction
The Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It involves using a resistance band to create tension, which helps in strengthening and stabilizing the hips. This exercise is beneficial for improving hip stability, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your back straight.
- Slowly move one leg out to the side against the resistance of the band, keeping your toes pointing forward.
- Pause briefly at the top of the movement, ensuring maximum tension on the band.
- Return your leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the other leg.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a stable core and avoid leaning to one side.
- Keep your movements slow and controlled to maximize muscle engagement.
- Breathe steadily throughout the exercise, exhaling as you abduct your leg.
- To increase difficulty, use a heavier resistance band or perform more repetitions.
Kettlebell Swing
The kettlebell swing is a dynamic, full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. It also engages the core and shoulders, providing both strength and cardiovascular benefits. This exercise involves swinging a kettlebell from between the legs to shoulder height using a hip hinge motion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, toes slightly turned out, and a kettlebell placed about a foot in front of you.
- Hinge at the hips by pushing your butt back while maintaining a slight bend in the knees. Keep your back straight and chest up.
- Grip the kettlebell handle with both hands using an overhand grip.
- Swing the kettlebell back between your legs, keeping it close to your groin.
- Drive your hips forward explosively to swing the kettlebell up to shoulder height. Your arms should remain straight but relaxed.
- Let the kettlebell fall back down naturally as you hinge at the hips again to repeat the motion.
- Continue for the desired number of repetitions, maintaining control throughout.
Technical tips
- Focus on using your hips to generate power rather than lifting with your arms.
- Keep your core engaged throughout the movement to protect your lower back.
- Ensure that your shoulders remain relaxed and do not shrug during the swing.
- Maintain a neutral spine position to avoid rounding your back.
- Breathe out as you swing the kettlebell up and inhale as it comes down.
- Start with a lighter kettlebell to master form before progressing to heavier weights.
- Keep your eyes forward and avoid looking down to maintain proper posture.
Seated Machine Trunk Rotation
The Seated Machine Trunk Rotation is an isolation exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance while seated, helping to improve core strength and stability.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Sit on the machine with your back straight and feet flat on the floor.
- Place your arms across your chest or hold onto the handles if available.
- Engage your core muscles by pulling your navel towards your spine.
- Rotate your torso to one side as far as comfortable, keeping your hips stable.
- Return to the starting position in a controlled manner.
- Repeat the movement on the opposite side.
- Perform equal repetitions for both sides.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your oblique muscles to drive the movement.
- Keep your shoulders relaxed and avoid hunching them during the exercise.
- Ensure that your hips remain stationary throughout the rotation to isolate the core effectively.
- Start with a lighter resistance to master the form before increasing weight.
- Exhale as you rotate and inhale as you return to the center position.
Band Lying Clamshells
Band Lying Clamshells are a resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.
Muscle focus
Step-by-step cues
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Place a resistance band around your thighs, just above the knees.
- Rest your head on your lower arm and place your upper hand on the floor in front of you for support.
- Keep your feet together and engage your core.
- Lift your top knee as high as possible without moving your pelvis or separating your feet.
- Pause at the top of the movement, then slowly lower the knee back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure that your hips remain stacked and do not roll backward during the movement.
- Focus on squeezing your glutes as you lift your knee.
- Maintain tension in the resistance band throughout the exercise for maximum effectiveness.
- Perform the movement slowly and with control to engage the targeted muscles fully.
- Keep your core engaged to stabilize your body and prevent unnecessary movement.
Rocking Frog
The Rocking Frog is a dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your knees spread wide apart and your feet together behind you.
- Place your hands on the floor in front of you, keeping your arms straight.
- Lower your hips back towards your heels while keeping your back straight and chest open.
- Rock forward gently, bringing your chest closer to the floor while maintaining a straight back.
- Continue to rock back and forth slowly, feeling the stretch in your hips and groin.
- Perform for the desired number of repetitions or time duration.
Technical tips
- Keep your core engaged to maintain stability throughout the movement.
- Focus on controlled movements rather than speed to maximize the stretch.
- Breathe deeply and consistently to help relax your muscles during the stretch.
- If you feel any discomfort in your knees, place a cushion or mat underneath them for added support.
- Ensure that your movements are smooth and fluid to avoid any jerking motions.
Band Pallof Press
The Band Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Hold the band with both hands, keeping your arms extended in front of your chest.
- Step away from the anchor point to create tension in the band.
- Engage your core and glutes to maintain a stable posture.
- Press the band straight out in front of you, keeping your arms parallel to the floor.
- Hold the extended position briefly while resisting rotation.
- Slowly return your hands to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Keep your shoulders down and back to avoid unnecessary strain.
- Maintain a slight bend in your knees for better stability.
- Focus on keeping your torso upright and avoid leaning towards the anchor point.
- Control your breathing by exhaling as you press out and inhaling as you return.
- Ensure that the resistance band is taut throughout the movement for optimal effectiveness.
- Start with lighter resistance and gradually increase as your core strength improves.
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.
Barbell Shrug Behind The Back
The Barbell Shrug Behind The Back is an exercise targeting the trapezius muscles, specifically focusing on the upper traps. This exercise involves holding a barbell behind your back and shrugging your shoulders upward, which helps in building strength and size in the upper back and neck area.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and hold a barbell behind your back using an overhand grip.
- Keep your arms extended straight down and maintain a slight bend in your elbows.
- Engage your core and keep your back straight throughout the movement.
- Lift your shoulders as high as possible towards your ears in a shrugging motion.
- Pause briefly at the top of the movement, squeezing your trapezius muscles.
- Slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that you are using a weight that allows you to perform the exercise with proper form.
- Focus on moving only your shoulders during the shrug; avoid using your arms to lift the barbell.
- Keep your head in a neutral position and avoid looking down or up excessively.
- Maintain a controlled pace throughout the exercise to maximize muscle engagement.
- Breathing is important: exhale as you lift your shoulders and inhale as you lower them.
- Avoid rolling your shoulders; the movement should be strictly up and down.
Cable Upright Row
The Cable Narrow Grip Upright Row is a compound exercise targeting the shoulders and upper trapezius muscles. It involves pulling a cable attachment vertically along the body while maintaining a narrow grip, emphasizing the deltoids and traps.
Muscle focus
Step-by-step cues
- Attach a straight bar or narrow grip handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Grasp the handle with an overhand grip, hands close together, and let the arms hang straight down.
- Engage your core and keep your back straight throughout the movement.
- Pull the handle upward along your body, leading with your elbows until they are at shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Slowly lower the handle back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows higher than your wrists throughout the movement to maximize shoulder engagement.
- Avoid swinging or using momentum; focus on controlled movements to effectively target the muscles.
- Maintain a neutral spine and engage your core to prevent lower back strain.
- Start with a lighter weight to perfect your form before increasing resistance.
- Exhale as you lift the handle and inhale as you lower it back down.
Upward Dog
The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.
Muscle focus
Step-by-step cues
- Begin by lying face down on the mat with your legs extended straight back and the tops of your feet resting on the floor.
- Place your hands under your shoulders with your elbows close to your body.
- Inhale deeply and press firmly into your palms to lift your chest off the ground.
- Straighten your arms completely while keeping your shoulders relaxed and away from your ears.
- Engage your thighs and lift your knees off the floor, balancing on the tops of your feet.
- Hold the pose for several breaths, keeping your gaze forward or slightly upward.
- Exhale and slowly lower your body back to the starting position.
Technical tips
- Ensure that your hands are aligned directly under your shoulders for optimal support.
- Keep your elbows slightly bent if you feel any strain in the lower back.
- Engage your core muscles to protect your lower back during the pose.
- Focus on lifting through the chest rather than pushing with the arms to maintain proper alignment.
- If you experience discomfort in the wrists, try spreading your fingers wide for better weight distribution.
- Maintain a steady breath throughout the pose to enhance relaxation and focus.
Inverted Row (Australian)
The Inverted Row, also known as the Australian Pull-Up, is a bodyweight exercise that targets the upper back, shoulders, and biceps. It involves pulling your chest towards a bar while your body is suspended horizontally beneath it. This exercise is effective for building strength and improving posture.
Muscle focus
Step-by-step cues
- Set a barbell in a rack at waist height or use a Smith machine bar.
- Lie under the bar with your chest directly below it and extend your legs straight out.
- Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and glutes to keep your body in a straight line from head to heels.
- Pull your chest towards the bar by retracting your shoulder blades and bending your elbows.
- Pause at the top when your chest nearly touches the bar.
- Lower yourself back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your body rigid and avoid sagging hips to maintain proper form.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Adjust the height of the bar to increase or decrease difficulty; lower bars make it harder.
- Ensure your head remains in a neutral position throughout the exercise.
- Breathe out as you pull up and inhale as you lower down.
- If you find it too challenging, bend your knees and place feet flat on the ground for support.
One-Arm Cable Front Raise
The One-Arm Cable Front Raise is an isolation exercise targeting the anterior deltoid muscle. It involves lifting a cable handle in front of the body using one arm, which helps in developing shoulder strength and stability. This exercise is performed using a cable machine, allowing for constant tension throughout the movement.
Muscle focus
Step-by-step cues
- Stand facing a cable machine with your feet shoulder-width apart.
- Attach a single handle to the low pulley and set the appropriate weight.
- Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
- Keep your arm straight but not locked, and maintain a slight bend in your elbow.
- Engage your core and keep your back straight throughout the movement.
- Slowly raise the handle in front of you to shoulder height, keeping your arm extended.
- Pause briefly at the top of the movement, ensuring full contraction of the shoulder muscle.
- Lower the handle back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum by swinging your body; keep movements deliberate and steady.
- Ensure your shoulder does not elevate towards your ear during the lift; keep it relaxed and down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your wrist neutral throughout the exercise to prevent strain.
- Breathe out as you lift the handle and inhale as you lower it back down.
Capitan's Chair Straight Leg Raises
The Captain's Chair Straight Leg Raises is an effective core exercise targeting the rectus abdominis and hip flexors. It involves raising the legs while suspended in a Captain's Chair, which provides support for the back and arms, allowing for isolated abdominal engagement.
Muscle focus
Step-by-step cues
- Position yourself in the Captain's Chair with your back firmly against the pad and your forearms resting on the arm pads. Grip the handles for stability.
- Ensure your body is stable and your shoulders are relaxed. Your legs should hang straight down, with feet together.
- Engage your core by pulling your navel towards your spine.
- Slowly lift your legs straight up in front of you until they are parallel to the ground, keeping them together and straight.
- Pause briefly at the top of the movement, ensuring full contraction of the abdominal muscles.
- Lower your legs back to the starting position in a controlled manner without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled movement to maximize core engagement and minimize momentum.
- Keep your back pressed against the pad to prevent arching and maintain proper form.
- Focus on breathing; exhale as you lift your legs and inhale as you lower them.
- Start with bent knees if you find it difficult to keep your legs straight initially, then progress to straight leg raises as you build strength.
- Avoid swinging your legs or using momentum to lift them; this reduces the effectiveness of the exercise.
- Ensure that your shoulders remain relaxed throughout the exercise to prevent unnecessary tension.
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.
Narrow Stance 45 Degree Leg Press
The Narrow Stance 45 Degree Leg Press is a compound lower body exercise targeting the quadriceps, glutes, and hamstrings. By placing the feet closer together on the platform, this variation emphasizes the outer quadriceps and can also engage the adductors. It is performed on a 45-degree leg press machine, which allows for a controlled movement pattern and significant loading potential.
Muscle focus
Step-by-step cues
- Sit on the leg press machine with your back and head firmly against the padded support.
- Place your feet close together in the center of the platform, about hip-width apart.
- Ensure your knees are aligned with your toes and not caving inward.
- Grip the handles on the sides of the seat to stabilize your upper body.
- Unlock the safety mechanism by pressing slightly with your legs.
- Lower the platform by bending your knees until they form approximately a 90-degree angle, keeping your feet flat on the platform.
- Press through your heels to extend your legs back to the starting position without locking your knees.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled tempo throughout the movement to maximize muscle engagement.
- Keep your core engaged to support your lower back and prevent rounding.
- Focus on pushing through your heels rather than your toes to better activate the glutes and hamstrings.
- Avoid locking out your knees at the top of the movement to maintain tension on the muscles.
- Adjust foot placement slightly if you feel discomfort in your knees; ensure alignment remains consistent.
- Breath in as you lower the weight and exhale as you press it back up.
Straight Bar Dips
Straight Bar Dips are a compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
Muscle focus
Step-by-step cues
- Position yourself above a straight bar with your arms fully extended and hands shoulder-width apart.
- Engage your core and keep your body straight as you lower yourself by bending your elbows.
- Lower your body until your shoulders are below your elbows or as far as comfortable.
- Press through your palms to extend your elbows and return to the starting position.
- Maintain control throughout the movement and avoid swinging or using momentum.
Technical tips
- Keep your elbows close to your body to maximize tricep engagement.
- Focus on a slow and controlled descent to increase muscle activation.
- Ensure your shoulders remain stable and do not hunch forward during the movement.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using assistance bands or a dip machine for support.
Kneeling Cable Lat Pulldown
The Kneeling Cable Lat Pulldown is a compound exercise targeting the latissimus dorsi muscles, along with secondary activation of the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine and requires a kneeling position to enhance core stability and isolate the back muscles more effectively.
Muscle focus
Step-by-step cues
- Attach a wide grip bar to the high pulley of a cable machine.
- Kneel on the floor facing the machine, keeping your back straight and core engaged.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Extend your arms fully above your head without locking your elbows.
- Pull the bar down towards your upper chest by squeezing your shoulder blades together and engaging your lats.
- Pause briefly at the bottom of the movement, ensuring maximum contraction of the back muscles.
- Slowly return to the starting position with controlled motion, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Engage your core to stabilize your body and prevent swaying during the movement.
- Focus on pulling with your back muscles rather than relying on arm strength.
- Avoid using momentum; control both the concentric and eccentric phases of the lift.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- Adjust the weight so that you can perform each repetition with proper form without compromising technique.
Barbell Standing Twist
The Barbell Standing Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. It involves holding a barbell across the shoulders and rotating the torso from side to side while maintaining a stable lower body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, knees slightly bent.
- Place a barbell across your upper back, gripping it with both hands slightly wider than shoulder-width.
- Engage your core and keep your chest up.
- Rotate your torso to the right, keeping your hips facing forward.
- Return to the starting position and then rotate to the left.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your movements controlled to maximize muscle engagement and reduce injury risk.
- Focus on using your obliques to initiate the twist rather than swinging with your arms.
- Maintain a slight bend in your knees to stabilize your lower body.
- Ensure that your hips remain square and do not rotate with your torso.
- Breathe out as you twist and inhale as you return to the center position.
Smith Calf Raises
Smith Calf Raises are a strength training exercise targeting the calf muscles, primarily the gastrocnemius and soleus. Utilizing the Smith machine provides stability, allowing for controlled movement and focus on muscle contraction. This exercise is effective for building calf strength and size.
Muscle focus
Step-by-step cues
- Position yourself under the Smith machine bar with the balls of your feet on a raised platform or block, heels hanging off.
- Adjust the bar to rest comfortably across your upper back and shoulders.
- Unlock the bar by rotating it forward and ensure your feet are shoulder-width apart.
- Engage your core and keep your knees slightly bent throughout the exercise.
- Raise your heels by extending your ankles, lifting as high as possible onto your toes.
- Pause at the top of the movement for a moment to maximize contraction.
- Slowly lower your heels back to the starting position, feeling a stretch in your calves.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Focus on squeezing the calf muscles at the top of each rep.
- Keep your core engaged to maintain balance and stability.
- Avoid locking your knees; keep them slightly bent to reduce strain.
- Ensure full range of motion by lowering your heels below parallel if possible.
- Use a weight that allows you to perform all reps with proper form.
Finger Push-Up
The Finger Push Up is an advanced bodyweight exercise that targets the upper body, particularly the chest, shoulders, triceps, and forearms. It requires significant finger strength and stability, making it suitable for experienced athletes looking to enhance grip strength and overall upper body endurance.
Muscle focus
Step-by-step cues
- Begin in a standard push-up position with your body in a straight line from head to heels.
- Place your hands shoulder-width apart on the floor, but instead of using your palms, balance on your fingertips.
- Engage your core and keep your elbows close to your body as you lower yourself towards the ground.
- Pause briefly at the bottom of the movement, ensuring your chest is just above the floor.
- Push through your fingertips to raise your body back to the starting position.
- Maintain a controlled motion throughout the exercise to avoid injury.
Technical tips
- Warm up thoroughly before attempting Finger Push Ups to prevent strain on your fingers.
- Start with fewer repetitions and gradually increase as your finger strength improves.
- Keep your core tight throughout the exercise to maintain proper form and prevent sagging hips.
- If you're new to this exercise, consider starting with fingertip planks to build initial strength.
- Ensure even distribution of weight across all fingers to avoid overloading any single digit.
- Focus on slow and controlled movements rather than speed to maximize muscle engagement.
Superman
The Superman exercise is a bodyweight movement targeting the lower back, glutes, and hamstrings. It involves lying face down and simultaneously lifting the arms and legs to engage the posterior chain.
Muscle focus
Step-by-step cues
- Lie face down on a mat with your arms extended in front of you and legs straight.
- Keep your neck in a neutral position by looking at the floor.
- Simultaneously lift your arms and legs off the ground, engaging your core and glutes.
- Hold the top position for a moment while squeezing your back muscles.
- Slowly lower your arms and legs back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize muscle engagement.
- Avoid arching your neck; keep it aligned with your spine.
- Engage your core throughout the exercise to maintain stability.
- Breathe steadily, exhaling as you lift and inhaling as you lower.
- Start with smaller lifts if you're new to this exercise to build strength gradually.
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.
