Tone Up In 4 Weeks
Yes, it is definitely possible to see noticeable improvements in your muscle growth within 4 weeks if you stay consistent and focused on your fitness routine. Start now in order to future proof your body! Here are 5 things to include for a successful result:
1) Strength Training
Try to incorporate compound exercises (exercises that work multiple muscle groups) such as squats, deadlifts, push ups and pull-ups.
2) Cardio
Mix high-intensity interval training (HIIT) to burn fat and improve cardiovascular health with moderate cardio such as jogging, cycling or swimming.
3) Healthy Diet and Water Intake
Focus on having a balanced diet including lean proteins, vegetables, whole grains and healthy fats. Make sure to drink enough water to stay hydrated and support muscle recovery.
4) Rest and Recovery
Make sure that you are getting enough good quality sleep each night to aid muscle repair. Allow yourself rest days in your routine to allow your body to recover, and your muscles to repair and strengthen.
5) Consistency
Stick to your routine. You need to be disciplined and consistent with your workouts and diet. Track your progress by keeping a record of your workouts, diet and any changes in your body.
Here is a simple weekly plan for you to follow, focused on improving strength, toning your body and burning fat. Always warm up for 5-10 minutes before starting to exercise and stretch after each workout. Increase weights, reps or both for the following three weeks.
Day | Workout |
Monday | Full-body strength training |
Tuesday | Cardio & Core |
Wednesday | Rest or light cardio (walking) |
Thursday | Upper body strength training |
Friday | Cardio & Core |
Saturday | Lower body strength training |
Sunday | Rest or light cardio (yoga/stretching) |
If you have questions about ANY exercise below, please feel free to message us on Instagram or Facebook and we can help! Please note – as a W Fitness member, we can go through these in the gym with you too :)
MONDAY – Full-body strength training – use 4kg to 6kg weights if you have them
Squats – 3 sets of 12 reps (lower into a squat, making sure to keep your head and chest up and try to get your thighs parallel to the floor)
Push-ups (on knees if you need, keeping your body in a straight line) – 3 sets of 12 reps
Back Pulls – 3 sets of 12 reps (lean forwards with a dumbbell in each hand and pull the elbows back so the dumbbells are in line with your chest, then lower and repeat)
Plank – hold for 30-45 seconds, complete 3 sets (make sure to keep your body in a straight line from shoulders to toes. Be careful not to raise or dip your hips)
Lunges – 3 sets of 12 reps per leg (take a big step forward and lower into a lunge, bending your knees to 90° then push off from your front leg to return to the starting position)
TUESDAY – Cardio & Core
Jumping Jacks x 1 minute
Russian Twists – 3 sets of 20 reps (use a dumbbell and make sure that your core is engaged)
Mountain Climbers – 3 sets of 20 reps (start in plank position on hands. Keep your body in a straight line, engage your core and keep your gaze slightly ahead of your hands. Bring your right knee towards your chest, keeping your left leg in plank position. Quickly switch legs and continue to alternate legs in a running motion)
Flutter Kicks – 3 sets of 20 reps (lie with legs a couple of inches off the floor and make small up and down scissor movements. Take legs higher if you have any lower back problems)
Butt Kicks x 1 minute (make sure you are tapping your butt with your heels)
WEDNESDAY – Active Recovery/Rest
30 minutes of walking, light stretching or yoga or rest
THURSDAY – Upper Body Strength Training – use 4kg to 6kg weights if you have them
Shoulder Press – 3 sets of 15 reps (start by holding a dumbbell in each hand in shoulder press position and push the weights towards the ceiling. Lower back down, making sure not to drop the elbows below the shoulders)
Bicep Curls – 3 sets of 15 reps (hold a dumbbell in each hand with palms facing forwards and lift them up to shoulder height, keeping your upper arm still, then slowly lower back down)
Triceps Extension – 3 sets of 15 reps (stand with feet shoulder-width apart and hold a dumbbell by one end. Lift the dumbbell over your head, extending your arms. Keep your elbows close to your head and pointing forwards and slowly bend your elbows to lower the dumbbell behind your head. Your upper arms should be still, with only your lower arms moving. Lower the weight slowly until your forearms are parallel to the floor and then return to the start position and repeat)
Chest Press – 3 sets of 15 reps (lie on the floor with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand with palms facing forwards and arms bent. Push the dumbbells up towards the ceiling making sure to keep a light bend in the elbows, and squeeze your chest muscles at the top of the movement. Lower slowly back to the start position, pause for a second or two and repeat the movement)
Bent-Over Rows – 3 sets of 15 reps (stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your body, a slight bend in your knees and hinge at the hips so that you are at a 45° angle to the floor. Keep your back straight and let your arms hang down straight so that the dumbbells are level with your knees. Keeping a slight bend in your elbows, engage your core, keep your back flat and pull the dumbbells towards your hips by squeezing your shoulder blades together and driving your elbows up and back. Keep your elbows close to your body throughout the movement and pause briefly at the top, squeezing the back muscles)
FRIDAY – Cardio & Core
Jump Squats x 1 min (stand with feet hip-width apart and lower down into a squat. Push up to propel yourself into the air before landing and repeating the move)
Sit-ups – 3 sets of 10 reps (start by lying on the floor with your knees bent, place your hands by your head and, using your abs, lift up into a sit up. Lower down slowly before repeating the move)
Burpees – 3 sets of 8 reps (stand straight and curl down so that your hands touch the floor. Jump your feet backwards into a plank and jump them straight back to your hands, then stand up and propel yourself into a jump before repeating the move. You can also perform a push up whilst in the plank position)
V-Sit Crunch – 3 sets of 10 reps (start in a V-Sit position with your feet flat on the floor and your hands on the floor, slightly behind your bum with your fingers pointing forwards. Lean back and engage your core, lift your feet off the floor and extend them out, in front of you whilst lifting your upper body upwards, creating a ‘V’ shape. Pause for a couple of seconds and then repeat.
High Knees x 1 min
Saturday – Lower Body Strength Training
Squats – 3 sets of 12 (stand with feet hip-width apart. Keep your chest up and engage your core. Push your hips backwards as if you were sitting down and lower until your thighs are parallel to the floor or as far as you can go with good form – make sure your knees are over your toes and not leaning inwards. Push back up through the heels and repeat)
Deadlifts – 3 sets of 12 (stand with feet hip-width apart and hold a dumbbell in each hand with your palms facing your thighs. Keep your knees slightly bent and push your hips back to lower the dumbbells towards the ground, keeping your back flat. Keep the dumbbells close to your legs and lower until you feel a stretch in your hamstrings. Engage your glutes and hamstrings to pull the dumbbells back up to the starting position and squeeze your glutes at the top of the movement, making sure not to hyperextend your back.
Glute Bridge – 3 sets of 12 reps (lie on the floor with your knees bent and your feet hip-width apart. Place your arms by your sides with palms facing down. Squeeze your core and glutes and push through your heels until your body forms a straight line from your shoulders to your knees. Lower back to the floor slowly and controlled, before repeating the movement.
Static Lunges – 3 sets of 12 reps per leg. (Kneel on the floor and take a step forward with one leg. Push up through the front leg into a lunge and lower back down, repeating for the number of reps. Lean forwards at a 45° angle in order to target the glutes.)
Step-Ups – 3 sets of 12 reps per leg (find something stable that you can step onto that is about knee height or use the bottom step of your stairs. Place your right foot onto the step and push through your right heel to lift your body onto the step. Bring your left foot onto the step before taking your left foot back to the floor followed by your right foot. Repeat with the same leg for 12 reps before changing legs)
Sunday – Active Recovery/Rest
30 minutes of walking, light stretching or yoga or rest
Remember, everyone is different and results can vary but the key is to be consistent and make sustainable lifestyle changes. This is a long journey measured in months and years, not days and weeks, so stick at it and make new habits that become your new routine 😊Visit us at W Fitness to help you achieve your goals and give you that much needed motivation.
Much Love
Caroline & Hannah xx
www.wfitness.co.uk