6 Weeks to Fitness for Absolute Beginners - Week 4

Welcome to week 4 of your 6 week program! This week, we're taking a breather to allow you some time to settle into your new workout schedule. That means you'll do the same workouts as last week with no new routines, challenges or changes. It's important to give yourself time to master exercises, work on showing up for your workouts and figure out how things are going. This week, you'll be able to do that by sticking with familiar exercises and workouts.

You can sign up for the email version of the course to receive weekly newsletters detailing a workout schedule with cardio, strength and flexibility workouts.

Focus On…Rewarding Yourself

Staying motivated to exercise isn't always easy, but it helps to reward yourself for accomplishing your goals. This week, your goal is to figure how to reward yourself for completing your workouts. Some ideas:

• Schedule a massage, facial or other relaxing treatment
• Download new workout songs
• Take some time to read your favorite book, listen to music or just sit and relax
• Plan a future weekend trip or adventure
• Spend some time doing your favorite thing

How will you reward yourself this week? Plan it now so you can look forward to it all week long.

Day 1: 30-Minute Cardio and Stretch

• Workout 1: 30-Minute Cardio
  Type: Cardio
  Length: 30 Min
  Level: Beginner
  Equipment Required: Any cardio machine or activity.
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• Workout 2: Stretch with Bands
  Type: Flexibility
  Length: 5-15 Min
  Level: Beginner
  Equipment Required: An exercise band and a mat.
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Day 2: Total Body Strength and 10-Minute Yoga

• Workout 1: Total Body Strength
  Type: Strength Training
  Length: 2 sets of 15 reps, 30-45 Minutes
  Level: Beginner
  Equipment Required: Various weighted dumbbells, a barbell (substitute dumbbells if needed), a step or weight bench, an exercise ball, and a resistance band.
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• Workout 2: 10-Minute Yoga (Optional)
  Type: Yoga
  Length: 10 minutes
  Level: Beg/Int/Adv
  Equipment Required: Exercise ball, mat
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Day 3: Active Rest

There's nothing on your schedule today, but try to stay active as much as you can by taking breaks, walking, stretching and moving. Some ideas:

• Try to accumulate at least 20 minutes of walking today
• Declare a 'No TV' night and play games with your family
• See how many activities you can do today without sitting down
• Sit on an exercise ball while working on the computer for 5 minutes

Day 4: Interval Cardio and Stretch

• Workout 1: Interval Cardio
  Type: Cardio
  Length: 25 Min
  Level: Beginner
  Equipment Required: Any cardio machine or activity.
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• Workout 2: Stretch with Bands
  Type: Flexibility
  Length: 5-15 Min
  Level: Beginner
  Equipment Required: An exercise band and a mat.
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Day 5: Total Body Strength

• Workout 1: Total Body Strength
  Type: Strength Training
  Length: 2 sets of 15 reps, 30-45 Minutes
  Level: Beginner
  Equipment Required: Various weighted dumbbells, a barbell, weight bench, ball and a band.
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Day 6: 30-Minute Cardio and Stretch

• Workout 1: 30-Minute Cardio
  Type: Cardio
  Length: 30 Min
  Level: Beginner
  Equipment Required: Any cardio machine or activity.
  Print-Friendly Version
• Workout 2: Stretch with Bands
  Type: Flexibility
  Length: 5-15 Min
  Level: Beginner
  Equipment Required: An exercise band and a mat.
  Print-Friendly Version

Weekly Calendar and Check In

Use your weekly calendar to keep track of your schedule and fill out this weekly checklist to track your progress.