A Four Week All-Inclusive Fitness Challenge

I have a challenge for you. In four weeks time, you are guaranteed to see increased strength, muscular endurance and cardiovascular endurance if you follow this Progressive 4 Week Fitness Routine. Are you ready?

The plan is designed to maximize strength training efforts and cardiovascular routines while constantly surprising your body. Do you feel like you've hit a plateau? Are you only thinking about moving? Here, it doesn't matter where you are in your fitness journey. Do what you can. You will be motivated and empowered by the end of the 4 weeks.

This plan does incorporate machines. Many of the exercises can be adjusted to an at home routine, but don't forget to increase the weight of the dumbbells.

Day 1: Full Body Machines 1 set with 12-15 reps + Endurance Cardio (45 minutes)
Day 2: Rest
Day 3: *Upper Body Focus: 3 sets 8-10 reps + Hill Interval Cardio (20 minutes)
Day 4: *Lower Body Focus: 4 sets 4-6 reps + Moderate to High Cardio (15 minutes)
Day 5: Rest
Day 6: Power Bodyweight Exercises (Explosive High Intensity) + 10 minute cardio intervals (40 sec slow/20 sec sprint)
Day 7: Rest or Bonus Day: Hiking, Cross Training, Outdoors, etc. (Light 50 to 60 minutes)

*Swap Day 2 and 3 Set Counts to strength train upper and lower body evenly over the 4 week period. Strive to increase weights as the weeks progress.

Endurance Cardio is completed at a moderate pace. The goal is to be tired by the end of the workout, but not exhausted.

Hill Interval Cardio uses the settings on the machines or hills/stairs in your neighborhood and home.

Moderate to High Cardio is completed at a level or two higher from the Endurance Cardio Routine.


Full Body Machines—1 set 12-15 reps
(select weight difficult to complete)

Seated Leg Press __________
Arm Extension __________
Leg Curl __________
Arm Curl __________
Leg Extension __________
Lateral Raise __________
Hip Adduction __________
Shoulder Press __________
Hip Abductor __________
Pectorial Fly __________
Seated Row __________
Chest Press __________


Lower Body Focus
(stretch b/w exercises 20 to 30 seconds)

Barbell Squats __________
Standing Calf Raises __________
Barbell Deadlifts __________
Standing Kickbacks __________

Upper Body Focus
(stretch b/w exercises 20 to 30 seconds)

Lateral Pull Down Machine __________
Low Row __________
Incline Press Machine __________
Tricep Press __________

Power Bodyweight Exercises

1. Wall Squats with stability ball or Standing Squats with Dumbbell Bicep Curls (2 sets of 15)
2. Climb stairs two to three times
3. Push ups (1 regular then 10 modified on knees or against the wall. Increase the number of regular push ups as you get stronger.)
4. 30 count jumping jacks
5. 30 walking lunges with dumbbell lateral raises
6. 30 seconds of speed punches while maintaining a half squat
7. 15 Inchworms (in standing position, bend over and walk your hands out to a push up position, hold for two seconds, return to standing position by walking hands back toward feet)
8. 30 count mountain climbers
9. Kneeling leg lifts + dirty dogs
10. Hi/Low Side Arm Punches with half squat (30 sec. Each side)
11. Tricep Dips (2 sets of 15)
12. 30 second jump rope
13. 30 second flutter kicks

Print this routine now and take it with you. Make sure to write down the pounds you're lifting for each exercise. Strive to increase it a bit more each time you work the muscle groups. Always keep proper form. When form deteriorates, drop down to the last weight and complete the set.

If you're worried about heavy weights, then please read my article, "You Will Not Look Like a Bodybuilder!" We're looking to build strength for physical health and well-being, you have nothing to worry about!

Let me know how you're doing. I can't wait to hear how the 1st week compares to the 4th week.