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  • Writer's pictureBodytorc

4 Week Beginner Program

The goal of this workout is to increase your reps every workout for four weeks. We are training “progressive overload” meaning your body will adapt by getting stronger if you push it a little further each time.

Do this routine the first day with the intention of doing as many reps as you can. Then the next workout try to do one more rep than the time before.

You will do 2 sets per exercise. Your total is the sum of both sets so if you do 15 squats, rest and then do another 10 squats your total is 25. The next workout do 26 (or more if you want).

Rest 2-3 minutes between sets. This is because 2-3 minutes is a good amount of time to get your breath back but not too long that you start watching Netflix.

Do this workout at least twice and no more than six times per week.


Put a song on and do star jumps non-stop in time with the music for the length of the song. Hip hop or pop usually has a easy nice beat.

Air Squats

Use suspension trainer and really stick your butt back like you’re sitting on a chair. Go as low as you can but ideally till your butt is below the level of your knee then stand back up.

Press Ups

On your knees is fine, especially if you can’t do more than 5 the traditional way.

Glute Bridge

Lie on your back. Pull your feet up under your knees then lift your butt into the air while squeezing your butt and then lower back down.


Use the suspension trainer. The steeper your angle the fewer reps you’ll be able to do so resist the temptation to reduce your angle to beat the previous week.

Hollow Body Hold

Start on your back with your knees tucked into your chest and your lower back pressed against the ground. Push your feet out until you feel your lower back wanting to lift off the ground. Go back slightly then stop there and hold for as long as you can while keeping your lower back pressed against the ground.

Count the seconds then do more the following workout.

See below: easy is knees close to chest, then try further out and if you're advanced try fully extended with arms out too. Remember the point is to keep your lower back against the ground not keep your feet in the air.


If you want to increase the challenge do 3 sets instead of 2.

It is possible that you will not be able to do one more rep for press ups as chest and arm muscles tend to burn out quickly BUT TRY ANYWAY and if you need to put your knees on the ground to get one last rep that is ok or if you absolutely can’t do one more that is also ok and you should be very proud for pushing yourself to your limit. Aim to beat it next time.

Beginner 4 Week Workout
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