Week 4: 5-Day Workout Routine

Theme: Consistency Creates Champions

This week's goal is to improve strength, endurance, and discipline through simple, effective workouts that anyone can follow.

Monday – Lower Body Power

Warm-Up (5 Minutes)

Jumping Jacks × 30

High Knees × 30 seconds

Bodyweight Squats × 15

Workout

Squats – 3 sets × 15 reps

Walking Lunges – 3 sets × 10 reps per leg

Glute Bridges – 3 sets × 15 reps

Calf Raises – 3 sets × 20 reps

Wall Sit – 3 rounds × 30 seconds

Finish

15–20 minute brisk walk

Tuesday – Upper Body Strength

Warm-Up (5 Minutes)

Arm Circles

Shoulder Rolls

Light Stretching

Workout

Push-Ups – 3 sets × 10 reps

Chair Dips – 3 sets × 12 reps

Plank Shoulder Taps – 3 sets × 20 taps

Superman Holds – 3 sets × 20 seconds

Plank – 3 rounds × 30 seconds

Finish

15-minute walk

Wednesday – Cardio & Core

Cardio

30–45 minute walk

OR

20-minute jog

Core Circuit (3 Rounds)

Crunches × 20

Bicycle Crunches × 20

Leg Raises × 15

Mountain Climbers × 20

Plank × 45 seconds

Thursday – Total Body Training

Workout Circuit (4 Rounds)

15 Squats

10 Push-Ups

15 Lunges

20 Mountain Climbers

15 Crunches

30-Second Plank

Rest 60 seconds between rounds.

Finish

Stretching (5 minutes)

Friday – Championship Conditioning

Challenge Circuit (5 Rounds)

20 Jumping Jacks

10 Squats

10 Push-Ups

20 High Knees

15 Crunches

30-Second Plank

Rest 60–90 seconds between rounds.

Bonus Challenge

Walk 1–2 miles

OR

20 minutes of your favorite physical activity

Weekend Recovery (Saturday & Sunday)

Light walking

Stretching

Hydration

Family activities

Prepare goals for next week

Kiyo's Korner Motivation

"Champions aren't made in a day. They're built through daily commitment to the process."