4/4 Challenge Level 2 : Week 2
Week 2 — Building Intensity
3 strength days · 3 cardio days · 1 rest
Tap a day below to open it
30min
Per session
3-4
Rounds
10k
Steps/day
Rules that apply every dayTap to expand
Tap to expand
No breaks between exercises. Move straight from one to the next without stopping.
90 secs rest after completing all rounds of Circuit 1, then move to Circuit 2.
Do not change the exercise order. The sequence is intentional for maximum EPOC effect.
Target 30 minutes. Finish early? Repeat Circuit 1. Taking longer? Keep going until done. E/S means each side. E/L means each leg.
Workout · Day 1
Level 2 — New Movement Special
Cossack squat, single leg RDL, skater walks, push rotation, core
30 min
Circuit 1: 3 rounds
Circuit 2: 3 rounds
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3 rounds
1
Push up and rotation
10
2
Full plank
30 sec
3
Skater walks
20
4
Cossack squat
10 e/l
5
Single leg Romanian deadlift
10 e/l
6
High knees
20
7
Step back lunge
10 e/l
8
Burpees
10
9
Tricep dips on table
20
10
Calf raise
20
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Crunch
20
2
Leg raise
20
3
Legs up and crunch
20
Rest between rounds
Cool down is 15 to 20 minutes today — longer than usual. Use a steady table for tricep dips. Finished under 30 mins? Repeat Circuit 1. E/L means each leg.
Watch — How to do Day 1 exercises
Cool down — 15 to 20 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 2
Do-Along Cardio
Watch, learn, then follow along — replay the video at the end
6-7 rounds
4 min per round
Max reps in 30 secs
Week 2 cardio targets
Build rounds across the week
Day 2
6-7 rounds
Day 4
5-7 rounds
Day 6
4-5 rounds
Watch the video first to learn the exercises. Start it again and follow along. The break is built into the video — replay it instantly when it ends.
Cardio circuit1 round = 4 minutes
6-7 rounds
1
Mountain climbers
30 secs
2
Shoulder tap
20 reps
3
Half burpees
10 reps
4
Burpees
5 reps
5
Jumping jacks
30 secs
6
Skipping
30 secs
7
Jumping squats
20 reps
8
Spot jogging
30 secs
Replay video immediately for next round
7 rounds = 28 minutes. Sim does 7 rounds.
Each round is only 4 minutes — keep that pace.
Cool down — 10 mins walking
Then stretch, hold each 30 seconds
Workout · Day 3
Level 2 Bodyweight Special
Squat walk, wall squat, walking lunges, bird dog crunch, core
30 min
Circuit 1: 3 rounds
Circuit 2: 3 rounds
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3 rounds
1
Squat and walk
20
2
Wide squats
20
3
Wall squats
30 sec
4
Walking lunges
20
5
Standing side leg raise
15 e/s
6
Burpees
10
7
Push up and pike
10
8
Mountain climbers
20 e/s
9
Half burpees
10
10
Bench dips
15
11
Bird dog crunches
10 e/s
12
Skipping
20
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Crunch
30
2
Legs up and crunch
30
3
Boat hold
45 sec
Rest between rounds
Finished under 30 mins? Repeat Circuit 1. E/S means each side. Use a steady surface for bench dips.
Watch — How to do Day 3 exercises
Cool down — 10 to 15 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 4
Rep and Timing Cardio
Max pace — no breaks between exercises
5-7 rounds
No breaks between exercises
30 min total
Warm up 5 mins spot jogging or walking. Write the workout on paper and keep it in front of you. Hop on one leg: hop continuously on one leg, stay tall without leaning — 20 hops then switch.
Cardio circuitMax pace — no breaks
5-7 rounds
1
Squat floor touch
20 reps
2
Side jumps
20 e/s
3
Skipping
30 secs
4
Hop on one leg
20 e/s
5
Skater jumps
20 reps
6
Squats
30 secs max
7
Wide squats
30 secs max
Complete round then start next immediately
Cool down — 10 to 15 mins walking or jogging
Then stretch, hold each 30 seconds
Workout · Day 5
Level 2 Bodyweight Special
Y squat, skater squat, worm walk, cross body climber, core burn
30 min
Circuit 1: 3-4 rounds
Circuit 2: once only
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3-4 rounds
1
Y squats
20
2
Squats
10
3
Skater squats
20
4
Burpees
10
5
Worm walk
10
6
Cross body mountain climber
20
7
Modified push ups
15
8
Squat and leg lift
20
9
Standing calf raise
20
10
Tricep bench dips
20
11
Bird dog rotations
16
Rest 90 secs after all rounds, then Circuit 2
Circuit 2Core burn — once only
1 round
1
Crunch
100
Circuit 2 is done once only — do not repeat
Circuit 2 is 100 crunches done once only — never repeat it. Finished Circuit 1 under 30 mins? Repeat Circuit 1 until you hit 30 minutes. E/L means each leg.
Watch — How to do Day 5 exercises
Cool down — 10 to 15 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 6
Rep and Timing Cardio — Week 2 Finisher
Max reps in 30 secs for squats — beat your round 1 count every time
4-5 rounds
30 sec rest between rounds
30 min total
Squats: count how many you do in round 1 and match or beat that number every round after. Aim for a minimum of 20 squats in 30 seconds. Write the workout down and keep it in front of you.
Cardio circuitMax pace — 30 min total
4-5 rounds
1
Jumping jacks
20 reps
2
Skipping
20 reps
3
Skater jumps
20 reps
4
Squats
30 secs max
5
Squat floor touch
20 reps
6
Side jumps
20 e/s
7
Burpees
10 reps
8
Mountain climbers
30 secs e/s
30 sec rest between rounds
Cool down — 10 to 15 mins walking or jogging
Stretch and you are done. Week 2 of Level 2 complete.
Nourish With Sim
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