4/4 Challenge Workouts : Week 2
Week 2 — Building Intensity
3 strength days · 3 cardio days · 1 rest
Tap a day in the bar below
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.
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.
Target 30 minutes. Finish early? Repeat Circuit 1. Taking longer? Keep going until done.
Use a steady surface for table/bench exercises that will not topple. E/S means each side, E/L means each leg.
Workout · Day 1
Bodyweight Special
Full body — cardio, lower body, push, glutes, core
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 jog
40
4
Spiderman push up
10
5
Shoulder tap
20
6
Squat
20
7
Squat and 10-second hold
10
8
Sumo squat
20
9
Curtsy lunge
20
10
Glute bridge with legs elevated
20
11
Side plank hip dip
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
Finished under 30 mins? Repeat Circuit 1. Use a steady surface for bench dips that will not topple.
Watch — How to do Day 1 exercises
Cool down — 10 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 2
Do-Along Cardio
Watch, learn, then follow along — no breaks between exercises
Max reps in 30s
6-7 rounds
4 min per round
Weekly cardio targets
Build rounds across the week
Day 2
6-7 rounds
Day 4
3-5 rounds
Day 6
3-4 rounds
Watch the video first to learn the exercises. Then start it again and follow along. When the video ends, replay it — the break is built into the video itself.
Cardio circuit1 round = 4 mins
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 = only 28 minutes of work
Each round is just 4 minutes. Keep the pace up.
Cool down — 10 mins walking
Then stretch, hold each 30 seconds
Workout · Day 3
Bodyweight Special
Push, squat variations, bird dog, core
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
Pike push up
10
2
Mountain climber
20 e/s
3
Half burpee
10
4
Squat
20
5
Wide squat
20
6
Squat floor touch
20
7
Bird dog
20
8
Bench dips
20
9
Spot jogging
20 e/s
10
High knees
20 e/s
11
Squat calf raise
20
Rest 90 secs after all rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Leg raise
20
2
Bicycle crunch
60
3
Side plank
30 sec e/s
Rest between rounds
Finished under 30 mins? Repeat Circuit 1 until you hit 30 minutes. E/S means each side.
Watch — How to do Day 3 exercises
Cool down — 10 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 4
Rep-Based Cardio
Focus on completing reps as fast as possible — pace determines results
Max pace
3-5 rounds
No breaks between exercises
Warm up first with 5 mins of spot jogging or walking. Then keep the pace high throughout — how effective this is depends entirely on your speed.
Cardio circuitMax pace — no breaks
3-5 rounds
1
Squat floor touch
20 reps
2
Side jumps
20 e/s
3
Skipping
30 secs
4
Hopping on one leg
20 e/s
5
Skater jumps
20 reps
6
Squats
30 secs
7
Wide squats
30 secs
Complete round then start next immediately
Hopping on one leg video is missing from the do-along but this is self-explanatory. Hop continuously on one leg for 20 reps, then switch.
Cardio do-along video
Cool down — 10 to 15 mins walking or jogging
Then stretch, hold each 30 seconds
Workout · Day 5
Bodyweight Special
Squat variations, worm walk, mountain climber, core
30 min
Circuit 1: 3-4 rounds
Circuit 2: 1 round
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 — one round only
1 round
1
Crunch
100
Circuit 2 is done once only
Finished under 30 mins? Repeat Circuit 1 or continue the workout until you reach 30 minutes. Use a steady surface for bench dips.
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-Based Cardio — Week 2 Finisher
Same rep-based format — aim for more rounds than Day 4
Max pace
3-4 rounds
30-60 sec rest between rounds
Final cardio of Week 2. Squats: count how many you can do in 30 secs in round 1 — match or beat that number in every round after.
Cardio circuitMax pace — 30 min total
3-4 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
Rest 30-60 secs between rounds
Cool down — 10 to 15 mins walking or jogging
Stretch and you are done. Week 2 complete.
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