HOW TO FOLLOW OUR 4-WEEK HOME WORKOUT PLAN
This four-week plan is easy to follow and customizable by design. For the full month at a glance, download and save our handy guide below.
1. DAILY DYNAMIC WARM-UP
Begin each workout (including strength, cardio and low-impact) with this simple four-step warm-up. Flow through each move two to three times before moving on.
2. TOTAL-BODY STRENGTH
Each strength day is broken out into three sets with three exercises per set (nine moves total). Do each set twice before moving on to the next one and follow the rep suggestions noted below depending on your current fitness level.
3. CARDIO ENDURANCE
Your cardio endurance days are where you can get creative and lean on your personal interests. If you love to run outside or on a treadmill, more power to ya. But if you prefer to walk, row, hike, bike, swim, golf, box, ski, dance, play tennis or partake in any other activity that elevates your heart rate and increases your oxygen consumption, commit to 20 minutes a day and get after it.
4. LOW-IMPACT MOVEMENT
Think of your low-impact days as a time to recover and move mindfully. Yoga, Pilates, stretching, foam rolling, walking, meditation and mobility workouts are all fair game to help restore your body and avoid unwanted stress or injury.
5. REST & RECOVERY
Give your sneakers a break and take this day to hydrate, fuel and fully recover.