Day 4

Get ready to move, sweat, and feel stronger with the 7-Day Bodyweight Challenge, led by Beth Hannam. This week-long program features seven effective workouts designed to build strength, improve fitness, and boost confidence — using nothing but your own bodyweight.Throughout the challenge, you’ll train your lower body, upper body, and core, while energizing interval-based workouts push your fitness to the next level. Each session is designed to be challenging yet accessible, whether you’re just starting your fitness journey or looking for a short, powerful reset to reignite your motivation.No equipment. No gym. Just you, your mat, and seven days to feel fitter, stronger, and more energized. Let’s get started.

Exercises in This Workout

1. 1

   Warm-up: Walkouts

   25slow

   full bodycore
2. 2

   Warm-up: Plank to Down Dog Toe Taps

   26slow

   coreshoulders
3. 3

   Warm-up: Deadbugs

   23slow

   corelower back
4. 4

   Warm-up: Static Deadbug Hold

   31smedium

   core
5. 5

   Rest

   52slow
6. 6

   Shoulder Taps (Round 1)

   38smedium

   coreshoulders
7. 7

   Rest

   22slow
8. 8

   Bicycle Crunches with Pause (Round 1)

   38smedium

   core
9. 9

   Rest

   21slow
10. 10

    Shoulder Taps (Round 2)

    39smedium

    coreshoulders
11. 11

    Rest

    19slow
12. 12

    Bicycle Crunches with Pause (Round 2)

    40smedium

    core
13. 13

    Rest

    2 minlow
14. 14

    Plank Arm Raises (Round 1)

    53smedium

    coreshoulders
15. 15

    Rest

    23slow
16. 16

    Leg Raises (Round 1)

    44smedium

    corelower back
17. 17

    Rest

    20slow
18. 18

    Plank Arm Raises (Round 2)

    44smedium

    coreshoulders
19. 19

    Rest

    24slow
20. 20

    Leg Raises (Round 2)

    39smedium

    corelower back
21. 21

    Rest

    2 minlow
22. 22

    Commandos (Round 1)

    44shigh

    coreshoulders
23. 23

    Rest

    15slow
24. 24

    V-Sit Single Leg Extensions (Round 1)

    43shigh

    corehip flexors
25. 25

    Rest

    17slow
26. 26

    Commandos (Round 2)

    39shigh

    coreshoulders
27. 27

    Rest

    23slow
28. 28

    V-Sit Single Leg Extensions (Round 2)

    42shigh

    corehip flexors
29. 29

    Cool-down: Child's Pose

    43slow

    hipslower back
30. 30

    Cool-down: Child's Pose Side Stretch

    31slow

    upper backshoulders
31. 31

    Cool-down: Down Dog to Forward Fold Roll Up

    20slow

    hamstringscalves

More Muscle Tone Workouts

Workout 2

22 min · Danielle Harrison

Workout 6

30 min · Aylar Fetrati

Workout 6

26 min · Danielle Harrison

Day 4

29 min · Sophie Jones

Workout 3

28 min · Linda Chambers

Workout 10

26 min · Linda Chambers

Frequently Asked Questions