4/4 Challenge Level 2 : Week 3
Week 3 — Push Through
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. E/S means each side. E/L means each leg.
Workout · Day 1
Level 2 — Week 3 Push
3-way jump squat, surrender squat, plyo push up, glutes, 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 leg lift
20
2
3-way jump squat
18
3
Surrender squat
8 e/l
4
Plyo push up
10
5
Shoulder tap
20
6
Skipping
20
7
Jumping jacks
20
8
Tricep dips on table
15
9
Glute bridge
20
10
Donkey kicks
20 e/l
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Leg raise and kick up
20
2
Bicycle crunch
40
Rest between rounds
Cool down is 15 to 20 minutes today. 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
HIIT Fat Burning Cardio
Do-along — 15 sec timed break after each exercise, replay instantly
5-6 rounds
27 mins total
15 sec break per exercise
Week 3 cardio targets
Same intensity, different formats each day
Day 2
5-6 rounds HIIT
Day 4
Min 5 rounds
Day 6
5-7 rounds
Wide squats and squats are rep-based — 20 reps each round. Pause the video if you need more time. Everything else is 30 seconds. Do not take more than 30 secs break at end of circuit.
HIIT circuit15 sec break after each exercise
5-6 rounds
1
Jumping jacks
30 secs
2
Spot jogging
30 secs
3
Wide squats
20 reps
4
Squats
20 reps
5
Jumping squats
30 secs
6
Split jumping
30 secs
Max 30 sec break then replay video
5-6 rounds = 27 minutes with all breaks
The break is timed in the video — just replay it.
Cool down — 10 mins walking
Then stretch, hold each 30 seconds
Workout · Day 3
Level 2 Bodyweight Special
Y squat, skater squat, worm walk, cross body climber, 100 crunches
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 rotation
16
Rest 90 secs after all rounds, then Circuit 2
Circuit 2Core burn — once only
1 round
1
Crunches
100
Circuit 2 is done once only — do not repeat
Circuit 2 is 100 crunches done once and never repeated. Cool down is 15 to 20 minutes. Finished Circuit 1 early? Repeat it until you hit 30 minutes.
Watch — How to do Day 3 exercises
Cool down — 15 to 20 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 4
Do-Along Rep Cardio
20 sec timed break after each exercise — pause if you need more time
Min 5 rounds
20 sec break between exercises
30 min total
Warm up 5 mins spot jogging or walking. Follow along with the video. Pause if an exercise takes longer. Use the timed 20-second breaks and replay the video immediately when it ends.
Rep circuit20 sec break after each exercise
Min 5 rounds
1
Skipping
20 secs
2
High knees
20 e/s
3
Jumping jacks
20 reps
4
Spot sprints
20 secs
5
Side plank rotations
10 e/s
6
Worm walk
10 reps
7
Side jumps
20 reps
Replay video immediately for next round
Cool down — 10 to 15 mins walking or jogging
Then stretch, hold each 30 seconds
Workout · Day 5
Level 2 Bodyweight Special
Full cardio burst, squat variations, glute bridge, side plank, plank
30 min
Circuit 1: 3-4 rounds
Circuit 2: 3 rounds
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3-4 rounds
1
Jumping jacks
20
2
Skipping
30
3
Spot jogging
40 e/l
4
Spiderman push up
10
5
Shoulder tap
20
6
Squat
20
7
Squat with 10-second hold
10
8
Sumo squat
20
9
Curtsy lunge
20
10
Glute bridge (legs elevated)
20
11
Side plank hip dips
15 e/s
12
Tricep bench dip
15
Rest 90 secs after all rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Plank
60 sec
Rest between rounds
Use a steady surface for bench dips that will not topple. Cool down is 15 to 20 minutes. E/S means each side. E/L means each leg. Finished under 30 mins? Repeat Circuit 1.
Watch — How to do Day 5 exercises
Cool down — 15 to 20 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 6
Ascending Rep Ladder — Week 3 Finisher
Rep-based only — pace is everything. Sim does 7 rounds.
5-7 rounds
30 sec break between rounds
30 min total
Warm up 5 mins spot jogging or walking. No breaks between exercises within a round. Write the workout on paper before you start. Aim for 5 rounds minimum and 7 if you can.
Ascending ladderNo breaks between exercises
5-7 rounds
Burpees
5 reps
Half burpees
10 reps
Mountain climbers
15 e/l
Shoulder taps
20 reps
Pikes
25 reps
Spot jogging
30 e/l
Skipping
35 reps
Squats
40 reps
30 sec rest between rounds only
Sim does 7 rounds. Target 5 minimum.
Pace is everything — move as fast as form allows.
Cool down — 10 to 15 mins walking or jogging
Stretch and you are done. Week 3 of Level 2 complete.
Nourish With Sim
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