Intermediate exercise routine: week 4

Welcome to your new exercise routine! Here’s your fourth and final week of the routine, with more exercises that use your own body weight.

Complete this workout as a circuit. This is a 4-part workout. Complete a set of each exercise in Part 1, then repeat the exercises in Part 1 a couple more times. Try to minimize your rest breaks during Part 1. After Part 1 is complete, rest 1-3 minutes, then repeat this process for Part 2, then Part 3, and finish with Part 4.

Warm-Up: Spend 2-5 minutes warming up with some stretches or a brisk walk.

Part 1

Exercise 1: Walking lunge

• Reps: 10 on each leg
• Sets: 2

Exercise 2: Plank

• Hold for 30-60 seconds
• Sets: 2

Exercise 3: Push-up modified from bench

• Reps: 10-15
• Sets: 2
• You can use a bench, a chair, or another stable surface.

Part 2

Exercise 1: Lateral lunge

• Reps: 8 on each side
• Sets: 2

Exercise 2: Single leg bridge

• Reps: 8 on each side
• Sets: 2

Exercise 3: Tricep dips

• Reps: 10-15
• Sets: 2

Part 3

Exercise 1: Single leg deadlift

• Reps: 8 on each leg
• Sets: 2

Exercise 2: Reverse plank

• Hold for 30-60 seconds
• Sets: 2

Exercise 3: Burpees

• Reps: 8-12
• Sets: 2

Part 4

Exercise 1: Squats

• Reps: 10-15
• Sets: 2

Exercise 2: Side plank

• Hold 20-40 seconds on each side
• Sets: 2

Exercise 3: Arm circles

• Reps: 10-15 circles in each direction
• Sets: 2

Downward dog

• Hold 30-60 seconds
• Sets: 1