Fit 4 2024 Fitness Plan: Week 4
With the 7 Min Sesh+ Plan. Free download below.
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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