Program Information
| Feature | Details |
|---|---|
| Duration | 4 weeks (30 days) |
| Focus | Strengthening and sculpting the back |
| Structure | A combination of dumbbell exercises targeting the back with progressive intensity |
| Intensity | Starts with foundational exercises and gradually increases intensity |
Program Features
| Feature | Details |
|---|---|
| Duration | 4 weeks |
| Focus | Progressive improvement in strength, endurance, and overall fitness. |
| Structure | Combination of upper body, lower body, core, and full-body workouts, with active rest days for recovery. |
| Intensity | Starts with foundational exercises and gradually increases in intensity to challenge your body. |
Program Summary
| Week | Focus | Summary |
|---|---|---|
| Week 1 | Foundation | Build a solid base with fundamental exercises for upper body, lower body, and core. |
| Week 2 | Progression | Increase intensity with more reps and sets from Week 1 to continue building strength and endurance. |
| Week 3 | Strength Building | Focus on higher sets and reps to build strength and endurance. |
| Week 4 | Intensity Increase | Push limits with the highest number of sets and reps for maximum intensity. |
Guide
| Day | Tips |
|---|---|
| Day 1 | Keep your core engaged during push-ups and plank shoulder taps. |
| Day 2 | Maintain proper form to prevent injury and maximize effectiveness. |
| Day 3 | Perform controlled movements to engage muscles fully. |
| Day 4 | Choose an enjoyable cardio activity for active rest. |
| Day 5 | Maintain a steady pace to keep the intensity high throughout the workout. |
Workout Plan
Week 1: Foundation
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Push-Ups | 3 | 10 |
| Â | Tricep Dips | 3 | 10 |
| Â | Plank Shoulder Taps | 3 | 15 |
| Day 2 | Squats | 3 | 15 |
| Â | Lunges | 3 | 10 per leg |
| Â | Glute Bridges | 3 | 15 |
| Day 3 | Plank | 3 | 30 seconds |
| Â | Bicycle Crunches | 3 | 20 |
| Â | Russian Twists | 3 | 20 |
| Day 4 | Light Cardio (walking, jogging, or dancing) | 1 | 30 minutes |
| Day 5 | Burpees | 3 | 10 |
| Â | Jumping Jacks | 3 | 30 |
| Â | Mountain Climbers | 3 | 20 |
Week 2: Progression
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Push-Ups | 3 | 12 |
| Â | Tricep Dips | 3 | 12 |
| Â | Plank Shoulder Taps | 3 | 20 |
| Day 2 | Squats | 3 | 20 |
| Â | Lunges | 3 | 12 per leg |
| Â | Glute Bridges | 3 | 20 |
| Day 3 | Plank | 3 | 45 seconds |
| Â | Bicycle Crunches | 3 | 25 |
| Â | Russian Twists | 3 | 25 |
| Day 4 | Light Cardio (walking, jogging, or dancing) | 1 | 30 minutes |
| Day 5 | Burpees | 3 | 12 |
| Â | Jumping Jacks | 3 | 40 |
| Â | Mountain Climbers | 3 | 25 |
Week 3: Strength Building
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Push-Ups | 4 | 15 |
| Â | Tricep Dips | 4 | 15 |
| Â | Plank Shoulder Taps | 4 | 25 |
| Day 2 | Squats | 4 | 25 |
| Â | Lunges | 4 | 15 per leg |
| Â | Glute Bridges | 4 | 25 |
| Day 3 | Plank | 4 | 60 seconds |
| Â | Bicycle Crunches | 4 | 30 |
| Â | Russian Twists | 4 | 30 |
| Day 4 | Light Cardio (walking, jogging, or dancing) | 1 | 30 minutes |
| Day 5 | Burpees | 4 | 15 |
| Â | Jumping Jacks | 4 | 50 |
| Â | Mountain Climbers | 4 | 30 |
Week 4: Intensity Increase
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Push-Ups | 4 | 20 |
| Â | Tricep Dips | 4 | 20 |
| Â | Plank Shoulder Taps | 4 | 30 |
| Day 2 | Squats | 4 | 30 |
| Â | Lunges | 4 | 20 per leg |
| Â | Glute Bridges | 4 | 30 |
| Day 3 | Plank | 4 | 90 seconds |
| Â | Bicycle Crunches | 4 | 35 |
| Â | Russian Twists | 4 | 35 |
| Day 4 | Light Cardio (walking, jogging, or dancing) | 1 | 30 minutes |
| Day 5 | Burpees | 4 | 20 |
| Â | Jumping Jacks | 4 | 60 |
| Â | Mountain Climbers | 4 | 35 |
By following this four-week full body home workout plan, you will see significant improvements in your strength, endurance, and overall fitness. Stay consistent, listen to your body, and enjoy the journey to a healthier you. For more fitness tips and workout plans, visit our website willfits.com.
