Workouts · Strength

Four-Week Foundation — Week 4

Week four: the full session at working weights — then graduate to the main library, stronger than you started.

32 minbeginnerdumbbellstrengthmoderate
Why it works. Four weeks of planned progression ends where the whole catalog begins — the on-ramp merges into the highway.

Warm-up

March in place, arms swinging — 60s
Slow bodyweight squats and hinges — 60s

The workout

  1. goblet squat — 3 × 10 reps
    rest 60s
  2. dumbbell rdl — 3 × 10 reps
    rest 60s
  3. pushup — 3 × 10 reps
    rest 60s
  4. dumbbell row — 3 × 10 each side
    rest 60s
  5. reverse lunge — 2 × 8 each side
    rest 45s
  6. glute bridge — 2 × 12 reps
    rest 40s
  7. plank — 2 × 35s
    rest 40s

Cool-down

Standing forward fold — 45s
Full-body stretch, unhurried — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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