Principle
The 4WeekSlim program is based on the principle of Resistance Circuit Training. Circuit Training – it’s a combination of six (or more) exercises performed with short rest periods between them (30-45sec) for a set number of repetitions (12-20 reps). One circuit is when all of the 6 chosen exercises have been completed, but a session can include multiple circuits. Our training program incorporates 3 circuits to perform.
Program Description & Training Intensity
The program includes 12 video workouts and 12 downloadable PDF programs, providing a total of 144 unique, non-repetitive exercises. Warm-Ups: 36 warm-ups to prepare your body for the workout. Main Resistance Exercises: 72 exercises to build strength and endurance. Stretches: 36 stretches to aid in recovery and flexibility. Each session comprises with 3 circuits – 6 main exercises targeting all muscle groups together with 3 exercises for warm up and 3 stretching exercises in the end.
Weekly Breakdown
Days 1-3: Week 1 – Beginner Focus: Building a foundation with basic movements. Intensity: Low to moderate. Goal: Get accustomed to the exercises and establish a routine.
Days 4-6: Week 2 – Moderate Focus: Increasing intensity with more challenging exercises. Intensity: Moderate. Goal: Improve strength and stamina.
Days 7-9: Week 3 – Intense Focus: Pushing your limits with high-intensity exercises. Intensity: High. Goal: Enhance overall fitness and endurance.
Days 10-12: Week 4 – Advanced Focus: Mastering complex movements and maximizing workout efficiency. Intensity: Very high. Goal: Achieve peak physical condition and performance.
Guidelines for Success Consistency: Stick to the schedule for optimal results. Train 3 times a week. Form: Maintain proper form to prevent injuries and maximize effectiveness.
By following the 4WeekSlim program, you will progressively enhance your strength, endurance, and overall fitness, making each week more challenging and rewarding.
