Here’s a quick, effective 4-day workout plan to keep you moving and focused on different muscle groups each day:
**Day 1: Upper Body (Arms & Shoulders)**
– Warm-up: Arm circles (2 minutes)
– Push-ups (3 sets of 10 reps)
– Tricep dips (3 sets of 12 reps)
– Shoulder press with dumbbells (3 sets of 15 reps)
– Cool down: Arm stretches (2 minutes)
**Day 2: Lower Body (Legs & Glutes)**
– Warm-up: Jumping jacks (2 minutes)
– Squats (3 sets of 15 reps)
– Lunges (3 sets of 12 reps per leg)
– Glute bridges (3 sets of 20 reps)
– Cool down: Hamstring stretches (2 minutes)
**Day 3: Core**
– Warm-up: High knees (2 minutes)
– Plank (3 sets of 30 seconds)
– Russian twists (3 sets of 20 reps)
– Bicycle crunches (3 sets of 15 reps per side)
– Cool down: Child’s pose (2 minutes)
**Day 4: Full Body HIIT**
– Warm-up: Light jogging in place (2 minutes)
– Burpees (3 sets of 10 reps)
– Mountain climbers (3 sets of 20 reps)
– Jump squats (3 sets of 15 reps)
– Cool down: Full body stretch (2 minutes)
Each day’s workout is designed to be quick but effective. Don’t forget to stay hydrated and listen to your body. If you feel any pain, take a break.
Ready to get moving? 💪
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