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Fit 4 2024 Fitness Plan: Week 4

With the 7 Min Sesh+ Plan. Free download below.



colorful fitness plan week 4


Introduction and Instructions:

Join me each week for this week’s fitness plan and a review of last week’s goals. If you haven’t set up any goals, jump over to this article about fitness plans for busy schedules and quickly pick a few and/or learn to develop your own.  If you have subscribed (free!) and gotten your free 7 MIN Sesh+ Worksheet, use the bottom section titled “Your notes'' section to write out this week’s goals. You must include diet!  Food is the most important part of any health or fitness plan.


Review of Week 3

Moving right along to week 4. We'll keep it short this week. Look at your schedule for the past 7 days. What did you accomplish? What do you wish you would have accomplished? And how can you plan to put that plan in action this week?


Here are my short and mid-term goals for Week 4: 


  • This week, I will complete the 7 Min Sesh+ Plan.

  • For the next 4 weeks, I will reduce caloric intake by an average of 300-600 calories per day and keep a food diary including macros (week 4 of 4).

  • In 6 weeks, I will have lost 5 lbs (week 4 of 6).


To accomplish this, I will continue to incorporate these habits or changes:


  • Start the 7 Min Sesh+ at 6am each week day. 

  • Complete a food diary before bed each night.

  • Implement an average 300-600 calorie deficit per day.



Week 4 Fitness Plan


Monday: 7 Min Sesh Day 1*


  • Crunches x20 

  • Bicycle x20 

  • Jog in place 1 min 

  • 1 min break 

  • Push-ups x10 

  • Elbow to knee plank x20 

  • Jog in place 1 min 

  • 1 min break 

  • High knees x30


*If any of this is too easy, you can add speed and reps. If it is too hard, you can reduce speed and reps. 


Tuesday: 7 Min Sesh Day 2

  • Squats x15

  • Donkey kick x20

  • Jog in place 1 min

  • 45 sec break

  • Lunges x20

  • Skater hop x20

  • Jog in place 1 min

  • 45 sec break

  • Squat Jumps x20

Wednesday: 7 Min Sesh Day 3

  • Crunches x20 

  • Bicycle x20 

  • Jumping Jacks 1 min 

  • 1 min break 

  • Push-ups x10 

  • Glute bridge x20 

  • Jumping Jacks 1 min 

  • 1 min break 

  • High knees x30

Thursday: 7 Min Sesh Day 4

  • Squats x20

  • lunges x20

  • Jog in place 1 min

  • 1 min break

  • Superman x20

  • Sit-ups x20

  • Jog in place 1 min

  • 1 min break

  • Split leg jump x20

Friday: 7 Min Sesh Day 5 + Cardio #1

  • Crunches x20

  • Bicycle x20

  • Butt kicks in place 1 min

  • 1 min break

  • Push-ups x10

  • Squats x20

  • Butt kicks in place 1 min

  • 1 min break

  • Burpees x20


  • Cardio #1: 20 Min Cardio (run, bike, swim, elliptical) or 35 Min Walk

Saturday

  • Cardio #2: 20-30 Min Cardio  (run, bike, swim, elliptical) or 35-40 Min Walk

Sunday

  • Prep:  Plan Week 2!  

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