4/4 Challenge Workouts : 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
No breaks between exercises. Move straight from one to the next.
90 secs rest after completing all rounds of Circuit 1, then start 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. E/S means each side. E/L means each leg.
Workout · Day 1
Bodyweight Special
Push, lunge, cardio bursts, 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 ups
10
2
Modified push ups
10
3
Shoulder taps
20
4
Half burpees
10
5
Step forward lunge
20
6
Step back lunge
20
7
Jumping jacks
20
8
Spot jogging
20 e/l
9
Skipping
20
10
Jumping squats
20
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Bicycle crunch
60
2
Leg raise
20
3
Plank
60 sec
Rest between rounds
Finished under 30 mins? Repeat Circuit 1 until you hit 30 minutes. E/L means each leg.
Watch — How to do Day 1 exercises
Cool down — 10 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 2
HIIT Fat Burning Cardio
Do-along video — replay instantly when it ends, break is timed in
5-6 rounds 27 mins total 15 sec break per exercise
This week's cardio targets
Same intensity, different formats
Day 2
5-6 rounds HIIT
Day 4
Min 5 rounds
Day 6
4-5 rounds
Wide squats and squats are rep-based (20 reps each). Pause the video if you need more time. Everything else is 30 seconds. Do not take more than 30 secs break at the end of a 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 breaks
The break is timed into the video — just replay it.
Cool down — 10 mins walking
Then stretch, hold each 30 seconds
Workout · Day 3
Bodyweight Special
Table push up, glute work, plank, lunge, calf, core
30 min Circuit 1: 3 rounds Circuit 2: once only
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3 rounds
1
Table push up
10
2
Jumping jacks
20
3
Side step squat
20
4
Pulse squat
20
5
Shoulder elevated hip raise
20
6
Fire hydrant
15 e/s
7
Full plank
30 sec
8
Stationary lunge
15 e/l
9
Split jumps
20
10
Bench dips
15
11
Hamstrings
15
12
Standing calf raise
20
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core burn — once only
1 round
1
Side plank
90 sec e/s
2
Crunch
100
Do not repeat Circuit 2
Finished under 30 mins? Repeat Circuit 1. Circuit 2 is done once only — never repeat it.
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
Do-Along Rep Cardio
Rep-based — pace makes the difference. 20 secs break between exercises
Min 5 rounds 20 sec break between exercises 30 min total
Warm up 5 mins spot jogging or walking. Replay the video instantly when it ends. Pause if an exercise takes you longer. Use the timed 20-second breaks — do not skip them or extend them.
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 for next round
Cool down — 10 to 15 mins walking or jogging
Then stretch, hold each 30 seconds
Workout · Day 5
Bodyweight Special
Squat variations, wall squat, walking lunges, push, 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/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
Finished under 30 mins? Repeat Circuit 1 or continue until you reach 30 minutes. E/S means each side. E/L means each leg.
Watch — How to do Day 5 exercises
Cool down — 10 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 6
Ascending Rep Ladder — Week 3 Finisher
Rep-based. Each exercise adds 5 reps. Move fast with no breaks between exercises
4-5 rounds 30 sec break between rounds Sim does 7 rounds
Warm up 5 mins spot jogging or walking first. Each exercise builds by 5 reps — burpees start at 5, squats finish at 40. No breaks between exercises. 30-second break between rounds only.
Ascending ladderNo breaks between exercises
4-5 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 completes 7 rounds. Target 4-5 to start.
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 complete.
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