These 4 Week Fitness and Weight Loss Programs are perfect for beginner, intermediate and advanced exercisers alike who are looking for quick results. These programs are based off the concepts and designs from the exact protocols I have used with the thousands of my Personal Training clients for years.
Do you need a jump start? Do you need a plan in exactly what to do as it relates to the results you are looking for? Or are you a current exercisers who needs that something extra to get you over a plateau you may be experiencing? If so look below…
- 30 Day Challenge – Active Living
- Advanced Lower Body (5 Day Split)
- Advanced Upper Body (5 Day Split)
- At Home – Bodyweight / No Equipment
- At Home – Free Weights
- At the Gym – Limited Equipment / Machines
- Bands – Full Body Beginner
- Bodyweight / Calistenics
- Core Strength and Stability
- Free Weights 2 x week
- Free Weights 3 x week
- Maximum Glute Builder
- Metabolic Conditioning 2 x week
- Metabolic Conditioning 3 x week
- Suspension Training
- Tabata & HIIT
What Do You Get?
- Downloadable iWellness Life app where you will have 24/7 access to the workout plans below
- Fitness assessment in order to track your progress and guarantee your results are on track (measurements, weight and body fat tracker)
- Support and feedback anytime you need me
- Detailed video demonstrations of all exercises
- Ability to sync other apps with our app (FitBit, etc)
30 DAY CHALLENGE – ACTIVE LIVING
Ease yourself into an active lifestyle with basic workouts and staple exercises.
This program lasts for 30 days and includes:
- 1-2 daily exercise(s) to perform (rotating through 5 different ones), walking days, supportive daily messages (about mindful eating and gratitude journaling), and a start and finish progress assessment.
30 DAY CHALLENGE – ACTIVE LIVING – $10
ADVANCED LOWER BODY (5 DAY SPLIT)
This program delivers a full-body transformation with a little extra something for the legs and glutes.
This program includes:
- 5 workouts (upper body push; lower body; circuit; upper body pull; lower body – glutes) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively.
- Assessments at the start, and upon completion of week 4
ADVANCED UPPER BODY (5 DAY SPLIT)
With advanced exercisers in mind, this program offers a full-body transformation with a focus on the upper body.
This program lasts for 4 weeks and includes:
- 5 workouts (full body A; lower body strength; full body circuit; full body B; upper body) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively
- Assessments at the start, and upon completion of week 4
AT HOME : BODYWEIGHT / NO EQUIPMENT
No gym? No problem! This 4 week program will help you workout out at home and maintain your strength and cardiovascular fitness with this bodyweight-only program.
This program lasts for 4 weeks and includes:
– 4-week training plans with 3 workouts (two bodyweight workouts and one stretch routine).
AT HOME : FREE WEIGHT (choose 2 or 3 times per week)
1) Pick up heavy objects. 2) Put down heavy objects. 3) Repeat. This full-body program is designed for clients looking to build strength.
This program lasts for 4 weeks and includes:
– 2 workouts (full body – squat and push; full body – deadlift & pull) split over the week on Tuesday and Friday respectively.
– 3 workouts (full body – squat & push; full body – deadlift & pull; full body – lunges, abs, & accessories) split over the week on Monday, Wednesday, and Friday respectively.
– Assessments at the start and upon completion of week 4.
AT THE GYM – LIMITED EQUIPMENT / MACHINES
- 2 workouts (full-body workout first training plan; full-body workout second training plan) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, and upon completion of week 4.
AT GYM LIMITED EQUIPMENT – $10
FULL BODY BAND WORKOUT PROGRAM
An introduction to using bands for beginners.
Upper Body / Lower Body workouts alternate, 3 days per week on Monday, Wednesday, and Friday.
There is an included 20-minute core circuit for Saturdays, for those who want a little bit of extra work.
This program is ideal for someone with minimal strength training experience, who has access to bands, and 3 days per week to workout.
It would help someone who may have fat loss goals, or someone just looking to get back into a routine of regular exercise!
BODYWEIGHT / CALISTENICS
Helps you add strength, build endurance, and improve your cardiovascular fitness with this bodyweight-only program.
This program lasts for 4 weeks and includes:
- 3 workouts (Bodyweight Strength Workout; Strength Endurance Circuit; Interval Workout) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, and upon completion of week 4
BODYWEIGHT / CALISTENICS – $10
CORE STRENGTH AND STABILITY
Are you dreaming of six-pack abs?…then you will love this program with a hardcore focus.
This 4 week program includes:
- 2 workouts (Day 1 – rectus & transverse abdominals; Day 2 – obliques, hips, & everything abs) split over the week on Tuesday and Thursday respectively.
- Assessments at the start and upon completion of week 4
CORE STRENGTH & STABILITY – $10
FREE WEIGHTS 2x/WEEK
This full-body program is designed for clients looking to build strength and lose body fat.
This program includes:
- 2 workouts (full body – squat and push; full body – deadlift & pull) split over the week on Tuesday and Friday respectively.
- Assessments at the start and upon completion of week 4
FREE WEIGHTS 3x/WEEK
This full-body program is designed for clients looking to build strength and lose body fat.
This program includes:
- 3 workouts (full body – squat & push; full body – deadlift & pull; full body – lunges, abs, & accessories) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start and upon completion of week 4.
MAXIMUM GLUTE BUILDER
Help reshape shape up your glutes, no if’s, and’s, or…well, you know.
This program lasts for 4 weeks and includes:
- 3 workouts (Day 1 – glutes & hamstrings; Day 2 – glutes & quads; Day 3 – glutes, calves, and everything legs) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start and upon completion of week 4.
METABOLIC CONDITIONING 2x/Week
Help you burn tons of calories both during and after your workouts with this intense program sure to get your heart pumping.
This program lasts for 4 weeks and includes:
- 2 workouts (Rowing & Getting Ripped; Skipping & Getting Shredded) split over the week on Tuesday, and Friday respectively.
- Assessments at the start, and upon completion of week 4.
METABOLIC CONDITIONING 2X WEEK – $10
METABOLIC CONDITIONING 3x/Week
Helps you burn tons of calories both during and after their workouts with this intense program sure to get your heart pumping.
This program lasts for 4 weeks and includes:
- 3 workouts (sprinting & getting shredded; rowing & getting ripped; jumping rope & getting jacked) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, and upon completion of week 4.
METABOLIC CONDITIONING 3X WEEK – $10
SUSPENSION WORKOUT
Challenge yourself to use your own bodyweight in this fun but intense program, designed to deliver a full-body transformation.
This program lasts for 4 weeks and includes:
– 3 workouts (push/anterior chain day; pull/posterior chain day; legs day) alternating in a day-on, day-off schedule.
– Assessments at the start and upon completion of week 4.
TABATA AND HIIT
Crank up the intensity with this program featuring bodyweight and kettlebell workouts. An ideal pick for those looking to burn calories and build strength.
This program lasts for 4 weeks and includes:
- 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, and upon completion of week 4.
I’m Interested, What’s Next?
STEP 1: Sign Up using the banner below:
- Use the link we send to download the iWellness Training app (available for both Android & Apple)
- Complete the Initial Consultation / Exercise Goals
- We’ll review your registration form and ensure your program is uploaded to your profile
- You will receive that notification that has been completed. Then log in and view your workouts on your personal calendar
- Workouts include: reps, sets, suggested weight & an exercise video sample
- Send as much feedback as you need, ask as many questions as you would like
