This 4-day plan targets your full body without weights, designed for advanced fitness levels. Each workout lasts 30-40 minutes. Perform circuits back-to-back with 10-15 seconds rest between exercises, rest 1-2 minutes after each circuit, and repeat 3-4 times. Warm up with 5 minutes of jumping jacks or dynamic stretches, and cool down with deep breathing and stretches. Hydrate, fuel with protein and carbs post-workout, and rest or do light activity on off days.
Day 1: Upper Body Blast (Chest, Back, Shoulders, Arms ~35 min)
Circuit: 4 exercises, 40-60 seconds each (or 12-15 reps where noted). Repeat 4 rounds.
- Diamond Push-Ups: Hands in a diamond shape under chest. Lower slow, explode up. Targets triceps and inner chest.
- Pike Push-Ups: From downward dog, bend elbows to lower head toward ground. Builds shoulders.
- Superman Holds with Pulses: Lie face down, lift arms/legs, pulse up/down. Strengthens back.
- Arm Circles (Forward & Backward): Stand tall, circle arms for 20-30 seconds each direction. Hits shoulders and mobility.
Pro Tip: Keep core tight to protect your back. Visualize that V-shape upper body!
Day 2: Lower Body Power (Quads, Hamstrings, Glutes, Calves ~30 min)
Circuit: 5 exercises, 40-60 seconds each (or 15-20 reps per side where noted). Repeat 3 rounds.
- Pistol Squats (Alternating): Single-leg squat, extend other leg forward. Go halfway if needed.
- Bulgarian Split Squats (Bodyweight): Rear foot elevated (use a chair if available). Drive through front heel.
- Glute Bridge Marches: Bridge up, alternate lifting knees to chest. Squeeze glutes at the top.
- Calf Raises with Hold: Rise onto toes, hold 2 seconds at top, lower slow. Try single-leg for challenge.
- Lunges with Knee Drive (Alternating): Reverse lunge, then drive knee up explosively. Adds cardio.
Pro Tip: Land softly to save joints. Feel those quads screaming? That’s progress!
Day 3: Core Crusher & Cardio (Abs, Obliques, Stability + Heart Rate ~40 min)
Circuit: 4 exercises, 45-60 seconds each. Repeat 4 rounds, with a 30-second high-knees burst after each circuit.
- Plank Jacks: In plank, jump feet out/in like jumping jacks. Keep hips stable.
- Russian Twists with Leg Lift: Sit, twist side-to-side, legs lifted. Work obliques from the core.
- Bicycle Crunches (High Tempo): Alternate elbow to opposite knee, pedaling fast. Hits all abs.
- Mountain Climbers (Cross-Body): In plank, drive knee to opposite elbow. Speed for intensity.
Pro Tip: Engage your entire core. Strong core = better performance everywhere!
Day 4: Full-Body Finisher (Integration + Endurance ~35 min)
Circuit: 5 exercises, 30-45 seconds each (or 10-12 reps per side). Repeat 3-4 rounds.
- Burpees with Tuck Jump: Full burpee, end with knee-tuck jump. No slacking on the push-up!
- Bear Crawl Holds: On all fours, knees hovering, hold or crawl in place. Engages everything.
- Side Plank Dips (Alternating Sides): Side plank, dip hip down/up. Hits obliques and shoulders.
- Wall Sit with Arm Raises: Squat hold, raise arms overhead alternately. Quads and upper body work.
- Inchworm Push-Ups: Walk hands to plank, do a push-up, walk back. Full-body flow.
Pro Tip: Push through fatigue for endurance. End strong—you’ve earned it!
Notes: Track rounds and progress weekly, increasing intensity with seconds or reps. Focus on form to avoid injury, breathe steadily (exhale on effort), and listen to your body. Need tweaks for injuries or progressions? Consult your trainer. Let’s crush it—what day are you starting?