Workout 4

Build a solid foundation for your fitness journey with this beginner-friendly strength training program. Focus on mastering essential exercises with correct form to improve strength, stability, and confidence. Perfect for all fitness levels, this workout emphasizes technique, controlled movements, and progressive overload to help you unlock your full potential.

Exercises in This Workout

1. 1

   Side Clams (Right)

   28slow

   gluteships
2. 2

   Side Clams (Left)

   26slow

   gluteships
3. 3

   Rest

   9slow
4. 4

   Good Mornings

   38slow

   hamstringsglutes
5. 5

   Rest

   5slow
6. 6

   Light Weight Shoulder Openers

   11slow

   shouldersupper back
7. 7

   Rest

   43slow
8. 8

   Single-Leg Romanian Deadlift (Right) - Round 1

   24smedium

   hamstringsglutes
9. 9

   Single-Leg Romanian Deadlift (Left) - Round 1

   30smedium

   hamstringsglutes
10. 10

    Rest

    29slow
11. 11

    Push-ups - Round 1

    29shigh

    chestshoulders
12. 12

    Rest

    30slow
13. 13

    Single-Leg Romanian Deadlift (Right) - Round 2

    31smedium

    hamstringsglutes
14. 14

    Rest

    6slow
15. 15

    Single-Leg Romanian Deadlift (Left) - Round 2

    26smedium

    hamstringsglutes
16. 16

    Rest

    8slow
17. 17

    Push-ups - Round 2

    53shigh

    chestshoulders
18. 18

    Rest

    27slow
19. 19

    Single-Leg Romanian Deadlift (Right) - Round 3

    30smedium

    hamstringsglutes
20. 20

    Rest

    5slow
21. 21

    Single-Leg Romanian Deadlift (Left) - Round 3

    27smedium

    hamstringsglutes
22. 22

    Rest

    17slow
23. 23

    Push-ups - Round 3

    42shigh

    chestshoulders
24. 24

    Rest

    30slow
25. 25

    Dumbbell Squat (Deadlift Pattern) - Round 1

    41smedium

    glutesquads
26. 26

    Rest

    5slow
27. 27

    Standing Arnold Press - Round 1

    45smedium

    shouldersupper back
28. 28

    Rest

    31slow
29. 29

    Dumbbell Squat (Deadlift Pattern) - Round 2

    43smedium

    glutesquads
30. 30

    Rest

    4slow
31. 31

    Standing Arnold Press - Round 2

    40smedium

    shouldersupper back
32. 32

    Rest

    29slow
33. 33

    Dumbbell Squat (Deadlift Pattern) - Round 3

    44smedium

    glutesquads
34. 34

    Rest

    5slow
35. 35

    Standing Arnold Press - Round 3

    41smedium

    shouldersupper back
36. 36

    Rest

    34slow
37. 37

    Dumbbell Squat (Deadlift Pattern) - Round 4

    44shigh

    glutesquads
38. 38

    Rest

    5slow
39. 39

    Standing Arnold Press - Round 4

    43shigh

    shouldersupper back
40. 40

    Rest

    29slow
41. 41

    Single Arm Dumbbell Sit-up (Right) - Round 1

    27smedium

    coreshoulders
42. 42

    Single Arm Dumbbell Sit-up (Left) - Round 1

    29smedium

    coreshoulders
43. 43

    Rest

    6slow
44. 44

    Bicycle Crunches - Round 1

    26shigh

    coreobliques
45. 45

    Rest

    32slow
46. 46

    Single Arm Dumbbell Sit-up (Right) - Round 2

    27smedium

    coreshoulders
47. 47

    Single Arm Dumbbell Sit-up (Left) - Round 2

    29smedium

    coreshoulders
48. 48

    Rest

    5slow
49. 49

    Bicycle Crunches - Round 2

    28shigh

    coreobliques
50. 50

    Rest

    30slow
51. 51

    Single Arm Dumbbell Sit-up (Right) - Round 3

    27smedium

    coreshoulders
52. 52

    Single Arm Dumbbell Sit-up (Left) - Round 3

    32smedium

    coreshoulders
53. 53

    Rest

    6slow
54. 54

    Bicycle Crunches - Round 3

    22shigh

    coreobliques
55. 55

    Rest

    12slow
56. 56

    Cobra Stretch

    14slow

    corelower back
57. 57

    Cat-Cow Stretch

    13slow

    spineupper back
58. 58

    Child's Pose / Lat Stretch

    13slow

    upper backshoulders
59. 59

    Forward Fold

    29slow

    hamstringslower back
60. 60

    Shoulder Rolls & Chest Opener

    27slow

    shoulderschest

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