Alex’s Workouts

Here’s a 4-week workout schedule tailored to my goals: focusing on muscle building, toning the glutes, thighs, stomach, and chest, while staying active. Each session lasts 30 minutes, includes strength training and cardio, and uses dumbbells, resistance bands, and bodyweight exercises.

Week 1-2: Building Foundation

Day 1: Lower Body Strength + Cardio

• Warm-up: 5 mins light cardio (marching, jumping jacks)
• Squats: 3 sets of 12 reps (bodyweight or with dumbbells)
• Resistance Band Glute Bridges: 3 sets of 15 reps
• Dumbbell Deadlifts: 3 sets of 12 reps
• Resistance Band Lateral Walks: 3 sets of 20 steps
• Cardio finisher: 2 rounds of 30 seconds high knees + 30 seconds rest

Day 2: Upper Body + Core

• Warm-up: 5 mins light cardio
• Push-ups (knee or standard): 3 sets of 10-12 reps
• Dumbbell Chest Press: 3 sets of 12 reps
• Dumbbell Rows: 3 sets of 12 reps
• Plank with Shoulder Taps: 3 sets of 30 seconds
• Cardio finisher: 2 rounds of 30 seconds mountain climbers + 30 seconds rest

Day 3: Active Recovery (Yoga + Stretching)

• 30 mins of yoga (focus on flexibility, hips, and hamstrings)
• Gentle stretching for the glutes, thighs, chest, and back

Day 4: Full Body Strength + Cardio

• Warm-up: 5 mins light cardio
• Dumbbell Squat to Press: 3 sets of 12 reps
• Resistance Band Kickbacks: 3 sets of 15 reps per leg
• Push-ups: 3 sets of 10-12 reps
• Plank with Resistance Band: 3 sets of 30 seconds
• Cardio finisher: 2 rounds of 30 seconds burpees + 30 seconds rest

Day 5: Lower Body Focus

• Warm-up: 5 mins light cardio
• Lunges (with dumbbells): 3 sets of 12 reps per leg
• Dumbbell Romanian Deadlifts: 3 sets of 12 reps
• Resistance Band Glute Kickbacks: 3 sets of 15 reps per leg
• Bodyweight Squats: 3 sets of 20 reps
• Cardio finisher: 2 rounds of 30 seconds jump squats + 30 seconds rest

Day 6: Active Recovery (Light Activity)

• 30-40 min walk, bike ride, or swimming

Day 7: Rest or Yoga

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Week 3-4: Increasing Intensity

Day 1: Lower Body Strength + Cardio

• Warm-up: 5 mins light cardio
• Bulgarian Split Squats (with dumbbells): 3 sets of 12 reps per leg
• Resistance Band Glute Bridges: 4 sets of 15 reps
• Dumbbell Sumo Squats: 3 sets of 12 reps
• Resistance Band Squat Jumps: 3 sets of 12 reps
• Cardio finisher: 3 rounds of 30 seconds squat jumps + 30 seconds rest

Day 2: Upper Body + Core

• Warm-up: 5 mins light cardio
• Dumbbell Chest Press: 4 sets of 12 reps
• Push-ups: 4 sets of 10-12 reps
• Dumbbell Rows: 4 sets of 12 reps
• Side Plank (with resistance band around thighs): 3 sets of 30 seconds per side
• Cardio finisher: 3 rounds of 30 seconds mountain climbers + 30 seconds rest

Day 3: Active Recovery (Yoga + Stretching)

• 30 mins of yoga (focus on flexibility, hips, and hamstrings)
• Gentle stretching for the glutes, thighs, chest, and back

Day 4: Full Body Strength + Cardio

• Warm-up: 5 mins light cardio
• Dumbbell Thrusters (squat to overhead press): 4 sets of 12 reps
• Resistance Band Glute Kickbacks: 4 sets of 15 reps per leg
• Plank to Push-up: 3 sets of 12 reps
• Side Plank with Leg Lift (using resistance band): 3 sets of 12 reps per side
• Cardio finisher: 3 rounds of 30 seconds burpees + 30 seconds rest

Day 5: Lower Body Focus

• Warm-up: 5 mins light cardio
• Dumbbell Step-ups: 3 sets of 12 reps per leg
• Dumbbell Romanian Deadlifts: 4 sets of 12 reps
• Resistance Band Fire Hydrants: 4 sets of 15 reps per leg
• Bodyweight Squats: 3 sets of 25 reps
• Cardio finisher: 3 rounds of 30 seconds jump squats + 30 seconds rest

Day 6: Active Recovery (Light Activity)

• 30-40 min walk, bike ride, or swimming

Day 7: Rest or Yoga

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Notes:

• Increase weights or resistance bands as the exercises become easier.
• For cardio finishers, aim for high intensity but stay within your fitness level.
• Listen to your body on active recovery days—light movement and yoga are great for maintaining flexibility and recovery.

This program is designed to help me progressively build strength and endurance while focusing on my target muscle groups.