Let’s cut to the chase. Here is the only workout you need to get started on your fitness journey. Even if you’re seasoned, this full body workout plan could be a nice supplement to your current training regiment.
This full body workout plan engages the large muscle groups along with providing specific exercises or full body movements to incorporate everything else. Yes, I mean triceps, biceps, core, and all the other guys.
But let’s be honest. A full body workout plan can be challenging to plan because you don’t have enough time to focus on specific muscle groups and most people like the idea of a full body workout attacking lower and upper body movements simultaneously.
That said, over the span of a four week period, the same exercises can get stale (although still important for you to focus on similar if not the same exercises for your body and central nervous system to adapt.) I’ve gladly put together some key movements and progress them over the month to help you build on your current gains.
Additionally, you’ll see some fun core movements, which of course can be modified. And last but not least, your bodyweight movements that can help increase the heart rate and/or help with balance and stability.
So before diving into this 4-week plan, here are a few things you should know.
Frequently Asked Questions
Can full body workouts be used longer than four weeks?
Yes, of course! Most of the time you’ll want to stick with the same exercises for a period of at least 4-6 weeks but this depends on your goals. At times, it can be even longer. With this plan, you’re focused on learning to move your body at a more consistent rate and allowing for full body movements to touch on each muscle group to get you acquainted. This program should not be followed for an extended period of time. If you have any questions or would like a customized workout plan, let me know!
Can I do more than 2 workouts a week using this workout plan?
Yes! You will see there is a Workout A and Workout B which is meant to be done on different days of the week. In the program, I’ve outlined a suggested workout schedule for you to follow. Just be sure if you are doing the workouts more than once a week that you don’t perform the same workout consecutively (aka two days in a row.)
What if I don’t have dumbbells?
While some of the exercises do not require any dumbbells and/or could be modified to not have weights, there are some that do need the free weight in order to be effective. My best suggestion here is to purchase at least one pair to get you started and they don’t have to be new! Try looking for used equipment from Facebook Marketplace, Play It Again Sports or any other gently used seller. Alternatively, you could always grab (safe) items around the house to use such as canned vegetables or bags of potatoes. Hey whatever works – get creative!
I completed the plan and didn’t see any results. Why?
This question is almost as complicated as the answer. There are a lot of things at play when it comes to “seeing results”. I recommend first establishing a SMART goal AND incorporating nutrition when exercising. A workout plan is only as good as the habits and lifestyle built around it. Additionally, you’ll want to make sure the workout plan you have supports the goals you have. You’re having a hard time figuring out where the setbacks and hurdles are, contact me. I’d be happy to chat about the bigger picture and really help you get closer to reaching your goals.
Once I’m done with this workout plan, what next?
Decide if you want to do another one! If you liked this one, always check back to my Free Resources where I’ll post new stuff as it becomes available. Additionally, I am able to make custom plans that are personal to you and your goals. You can contact me at hello@forallthemamas.com
Lastly, you can also search around for someone who also gives away free workout plans or has a specific offering that is tailored to your needs (prenatal fitness, fitness over 40, etc.) If you need help finding someone, let me know!
Alright, without further adieu, here is your free 4-week full body workout plan.
4-Week Full Body Workout Plan
This workout plan includes:
- 4- weeks of full body exercises divided into two separate workouts per week
- Program Outline to help you plan your workouts
- Overview on how to use and read the workout plan
- 31-day workout tracker (printable)
- Additional Resources
Equipment:
- Required: Pair of light dumbbells 2-5 lbs
- Preferred: Pair of medium dumbbells 10-15 lbs
- Optional: 20+ lbs set of dumbbells or as heavy as needed to complete the workout
Looking for more health and fitness related resources like this one? Check out the Free Resources page or join the newsletter below.
