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4 Week Body Transformation

4 Weeks / 5 Days a Week / Intermediate

Start This Plan

4 Week Body Transformation

4 Weeks / 5 Days a Week / Intermediate

4 Week Body Transformation

4 Weeks / 5 Days a Week / Intermediate

Workout Goals

Day 1
Day 2
Day 3
Day 4
Day 5

Monday Workout

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Notes for Week 1, Day 1

Use bodyweight and dumbbells to help improve your strength, tone muscle and shred calories!

Exercise	Sets	Distance	Reps	Weight
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Warm-Up
Jumping Jack Quads / Beginner	Jumping Jack 1 sets, 20 reps	1		20	--:--	Monday Workout -- 3 rds
Bodyweight Squat Quads / Beginner	Bodyweight Squat 1 sets, 20 reps	1		20	--:--	Monday Workout -- 3 rds
Jumping Lunges Quads / Intermediate	Jumping Lunges 1 sets, 20 reps	1		20	--:--	Monday Workout -- 3 rds
Crunch Abs / Beginner	Crunch 1 sets, 20 reps	1		20	--:--	Monday Workout -- 3 rds
Lying Leg Raise Max Rep Abs / Intermediate	Lying Leg Raise Max Rep 1 sets, 20 reps	1		20	--:--	Monday Workout -- 3 rds
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Cooldown

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Workout Plan Summary

Ready to go through one of PulseHIIT's tried and true body transformation programs? This 5 days a week program can help you lose weight and tone up in a quick, intense plan that is great for getting ready for big events or even get that summer beach body at this amazing price - a $500 value!

Tuesday Workout

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Notes for Week 1, Day 2

Use bodyweight and dumbbells to help improve your strength, tone muscle and shred calories!

Exercise	Sets	Distance	Time	Reps	Weight	Rest
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1		00:05:00			--:--	Warm-Up
QuickHIIT Cardio and Core Beginner	QuickHIIT Cardio and Core 1 sets, MAX reps	1	--	--:--:--	MAX	--	--:--	Tuesday Workout
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1		00:05:00			--:--	Cooldown

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Workout Plan Summary

Thursday Workout

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Notes for Week 1, Day 3

Use bodyweight and dumbbells to help improve your strength, tone muscle and shred calories!

Exercise	Sets	Distance	Reps	Weight	Rest
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00			--:--	Warm-Up
Sumo Squat Outer Thighs / Beginner	Sumo Squat 1 sets, 10 reps	1		10		--:--	Thursday Workout -- 5 rds
Dumbbell Lunge Quads / Beginner	Dumbbell Lunge 1 sets, 10 reps	1		10	--	--:--	Thursday Workout -- 5 rds
Jumping Lunges Quads / Intermediate	Jumping Lunges 1 sets, 00:01:00	1	00:01:00	--		--:--	Thursday Workout -- 5 rds
Straight-Leg Dumbbell Deadlift Hamstrings / Intermediate	Straight-Leg Dumbbell Deadlift 1 sets, 10 reps	1		10	--	--:--	Thursday Workout -- 5 rds
Mountain Climber Abs / Intermediate	Mountain Climber 1 sets, 00:00:45	1	00:00:45	--		--:--	Thursday Workout -- 5 rds
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00			--:--	Cooldown

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Workout Plan Summary

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Notes for Week 1, Day 4

Time yourself and track distance

Exercise	Sets	Distance	Time	Reps
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1		00:05:00	--:--	Warm-Up
Walking/Jogging	Walking/Jogging 1 sets, 2.00 mi ,	1	2 mi	--:--:--	--:--	Friday Cardio
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1		00:05:00	--:--	Cooldown

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Workout Plan Summary

Saturday Workout

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Exercise	Sets	Distance	Reps	Weight	Rest
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00			--:--	Warm-Up
Dumbbell Shrug Traps / Beginner	Dumbbell Shrug 1 sets, 15 reps	1		15	--	--:--	Saturday Workout -- 3 rds
Lateral Raise Shoulders / Beginner	Lateral Raise 1 sets, 15 reps	1		15	--	--:--	Saturday Workout -- 3 rds
Dumbbell Rear Lateral Raise Shoulders / Intermediate	Dumbbell Rear Lateral Raise 1 sets, 15 reps	1		15	--	--:--	Saturday Workout -- 3 rds
Alternating Dumbbell Curl Biceps / Beginner	Alternating Dumbbell Curl 1 sets, 15 reps	1		15	--	--:--	Saturday Workout -- 3 rds
Standing Overhead Dumbbell Tricep Extension Triceps / Beginner	Standing Overhead Dumbbell Tricep Extension 1 sets, 15 reps	1		15	--	--:--	Saturday Workout -- 3 rds
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00			--:--	Cooldown