4/4 Challenge Workouts : Week 4
Week 4 — Finish Strong
The final week. You have built the fitness — now master 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 move to Circuit 2.
Do not change the exercise order. Week 4 is the same as Week 1 by design — you now master what you built.
Target 30 minutes. Finish early? Repeat Circuit 1. E/S means each side. E/L means each leg.
Hold each stretch for 20 to 30 seconds per side at the end of every session.
Workout · Day 1
Back to Basics — Week 1 Revisited
Same circuit as Week 1 Day 1. You know this. Now own it.
30 min
Circuit 1: 3 rounds
Circuit 2: 3 rounds
This is the same workout as Week 1 Day 1 — by design. Notice how much stronger and faster you are now compared to four weeks ago.
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3 rounds
1
Squats
20
2
Push ups
10
3
Serratus walk
6 e/s
4
Tricep dips
15
5
Full plank
30 sec
6
Mountain climber
20 e/s
7
Wide squats
20
8
Jumping squats
10
9
Lateral squats
16
10
Squat and kickback
16
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Crunch
20
2
Legs up and crunch
20
3
Elbow plank
60 sec
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 1 exercises
Cool down — 10 to 15 mins jogging or walking
Stretch 20-30 seconds per side
Cardio · Day 2
Do-Along Cardio
Watch first, 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
Final push — make every round count
Day 2
6-7 rounds
Day 4
Min 5 rounds
Day 6
5-7 rounds
Watch the video first to know the exercises. Then start it and follow along. The break is built into the video — just 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 up.
Cool down — 10 mins walking
Stretch 30 seconds per stretch
Workout · Day 3
Bodyweight Lockdown Special
Full body — cardio bursts, squat variations, glutes, triceps, plank
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
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 3 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. E/S means each side. E/L means each leg. Finish under 30 mins? Repeat Circuit 1.
Watch — How to do Day 3 exercises
Cool down — 10 to 15 mins jogging or walking
Stretch 20-30 seconds per side
Cardio · Day 4
Timed Do-Along Cardio
Video has rest factored in — replay immediately when it ends
Min 5 rounds
30 min total
Replay video for next round
Warm up 5 mins spot walking. Burpees, shoulder tap, and squat floor touch are rep-based — if they take longer than the timed section, finish the reps before moving on.
Cardio circuitTimed — replay = 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
Stretch 30 seconds per stretch
Workout · Day 5
Bodyweight Lockdown Special
Push, lunge, cardio bursts, core — same as Week 3 Day 1
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 5 exercises
Cool down — 10 mins jogging or walking
Stretch 20-30 seconds per side
Cardio · Day 6 — Final Session
Rep and Timing Cardio
The last cardio of the challenge. 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. Aim for as many rounds as possible in 30 minutes. Hop on one leg: stand tall, hop continuously on one leg without leaning — 20 hops each leg.
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 complete
You did it. Every. Single. Day.
Send your after photos, video, and write-up on WhatsApp to apply for Star of the Program. You have earned it.
Final cool down — 10 to 15 mins walking or jogging
Stretch every muscle. You have earned this one.
Nourish With Sim
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