4/4 Challenge Level 2 : Week 4
Week 4 — Finish Strong
The final week of Level 2. You built this. Now own it.
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 all rounds of Circuit 1, then start Circuit 2.
Target 30 minutes. Finish early? Repeat Circuit 1. Taking longer? Keep going until done. E/S means each side. E/L means each leg.
Hold each stretch 30 seconds per side. Week 4 — do not skip the cool down.
Workout · Day 1
Level 2 — Final Push
Squat walk, wall squat, walking lunges, push pike, bird dog, core
30 min
Circuit 1: 3 rounds
Circuit 2: 3 rounds
Notice how different this feels compared to Week 1 Day 1 of Level 1. That difference is eight weeks of progressive overload. Use it today.
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/l
9
Half burpees
10
10
Bench dips
15
11
Bird dog rotations
20
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
Cool down is 15 to 20 minutes today. Use a steady surface for bench dips. Finished under 30 mins? Repeat Circuit 1. E/S means each side. 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 4 cardio targets — the final push
Match or beat Week 1 round counts
Day 2
6-7 rounds
Day 4
Min 5 rounds
Day 6
5-7 rounds
Watch the video once to learn the exercises, then restart and follow along. The break is built into the video — just replay it when it ends. Sim does 7 rounds.
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 throughout.
Cool down — 10 mins walking
Then stretch, hold each 30 seconds
Workout · Day 3
Level 2 New Movement Special
Push rotation, cossack squat, single leg RDL, skater walk, 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
20
5
Single leg Romanian deadlift
10 e/l
6
High knees
20 e/s
7
Step back lunge
20
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
Push up rotation: 10 push ups in total, rotating at the top of each one. Use a steady surface for tricep dips. Finished under 30 mins? Repeat Circuit 1.
Watch — How to do Day 3 exercises
Cool down — 10 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 4
Timed Do-Along Cardio
Rest factored into the video — replay immediately when it ends
Min 5 rounds
Replay = next round
30 min total
Warm up 5 mins spot walking. Burpees, shoulder tap, and squat floor touch are rep-based — finish the reps even if it takes longer than the timed section. Replay the video immediately when it ends.
Timed circuitReplay = next round
Min 5 rounds
1
Burpees
10 reps
2
Mountain climbers
30 secs
3
Shoulder tap
20 reps
4
Spot jogging
30 secs
5
Skipping
30 secs
6
Squat floor touch
20 reps
7
Lateral jumps
30 secs
8
Boat hold
30 secs
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
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 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 once only — never repeat it. Finished Circuit 1 early? Repeat it until you hit 30 minutes. E/S means each side.
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 — Final Session
Rep and Timing Cardio
The last cardio of Level 2. Leave everything on the floor.
5-7 rounds
No breaks between exercises
30 min total
Warm up 5 mins spot jogging or walking. No breaks between exercises. Write the workout on paper before starting. Hop on one leg: stand tall, hop 20 times on one leg without leaning — then switch.
Final cardioMax rounds in 30 mins
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
No breaks between exercises — start next round immediately
4:4 Challenge Level 2 — Complete
You did it. Both levels. All eight weeks.
Send your after photos, video, and write-up on WhatsApp to apply for Star of the Program. Everything you put in over eight weeks shows in how you move today.
Final cool down — 10 to 15 mins walking or jogging
Stretch every muscle. You have earned every second of this.
Nourish With Sim
Welcome
Welcome to our store. Join to get great deals. Enter your phone number and get exciting offers
+91
BOB20#
Congratulations!! You can now use above coupon code to get exciting offers.
Categories