Workout Summary

Main Goal: Bodyweight Workout Challenge

Training Level: Beginner

Program Duration: 4

Days Per Week: 4

Time Per Workout: 20-30

Equipments Required:


About Arun Kumar T

Arun is the founder of @workoutable. He is a Precision Nutrition Certified Coach. He helps women transform their lives deeply with better health, fitness, and energy.

4-Week Body Weight Boost- Program Details

Embarking on a fitness journey is a transformative commitment, and we're here to guide you through an empowering 4-week body-weight workout challenge. This program is not just about exercise; it's a holistic approach to wellness that includes rest and active rest days, ensuring your body thrives throughout the journey.

The Workout Routine: A Glimpse into Progress

Welcome to a well-balanced routine that targets various muscle groups and fitness elements. Each week features four workout days, one active rest day, and two complete rest days. The goal is to create consistency while allowing your body the time it needs to recover and adapt.

Rest Days: Key to Your Success

Rest days are just as crucial as workout days. These are the days when your body repairs and strengthens itself. It's essential to allow your muscles, joints, and nervous system the time to recover from the exertion of exercise. Use rest days to hydrate well, prioritise sleep, and engage in light activities that promote recovery, such as stretching or a leisurely walk.

Active Rest Days: Energise and Restore

On active rest days, the focus shifts to gentle activities that promote blood flow without intense strain. Consider activities like yoga, swimming, or a casual bike ride. These help in reducing muscle stiffness, enhancing flexibility, and promoting mental well-being. Active rest days provide a refreshing break while keeping you engaged in low-impact movements.

Your Weekly Routine: Balancing Act

  • Workout Days (4 days): Engage in the prescribed circuits, giving your best effort while maintaining proper form.
  • Active Rest Day (1 day): Embrace low-impact activities to keep your body moving without the intensity of a regular workout.
  • Complete Rest Days (2 days): Prioritize true rest on these days. Let your body rejuvenate and prepare for the upcoming week's challenges.

Workout Routine Page

Listen to Your Body

Throughout this 4-week journey, listen to your body's signals. If you feel fatigued, it's okay to modify or skip a workout. Recovery is a vital part of progress, and honoring your body's needs ensures sustainable fitness gains.

Your Wellness, Your Way

This 4-week bodyweight workout challenge is not just a routine; it's a commitment to your well-being. Embrace the balance of challenging workouts, active rest, and complete rest days.

As you progress, celebrate the small victories, and remember that every effort contributes to a healthier, stronger you. Here's to a transformative journey – let's get started!


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