Body Weight Program Weeks 4, 5 & 6

Suggested week 4 goals
1. Stop drinking soft drinks, sugary energy drinks, sugary coffee & sweet teas

Week 4-Day 22
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

26:00 Cardiovascular exercise. Pick a different cardio exercise from week 3 to complete for 26:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 26:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.
Try- Interval cardio training, 3:00 minutes of increased heart rate then 1:00 minute of low heart. Example run/jog for 3:00 minutes then walk for 1:00 minute, then repeat until you reach 26 total minutes.

Day 23
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body (will need a strong chair to use for this workout)
Complete in order
Complete as many perfect form push-ups as you can.
1:00 minute rest & recover

Complete as many incline chair push-ups as you can. Place chair in front of you placing your hands on the chair then plank your body out into a straight push-up position. Lower yourself down slowly coming as close as possible to touching the chair seat to your chest. Then push yourself back up to full arm extension.
1:00 minute rest & recover

Complete as many decline chair push-ups as you can. Place feet on the chair seat then plank your body out into a straight push-up position. Lower yourself down slowly coming as close as possible to touching your chest to the ground.  Then push yourself back up to full arm extension.
1:00 minute rest & recover

5 sets of mountain climbers video demo
1 set equals- 30 seconds of mountain climbers / 30 seconds of rest & recovery

Day 24
Rest & Recover

Day 25
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

26:00 Cardiovascular exercise. Pick a different cardio exercise from workout 22 to complete for 26:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 26:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.
Try- Interval cardio training, 3:00 minutes of increased heart rate then 1:00 minute of low heart. Example run/jog for 3:00 minutes then walk for 1:00 minute, then repeat until you reach 26 total minutes.

Day 26
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body
Complete 5 sets of:
10 standing calf raises. video demo
10 slow air squats (focus on getting as low as possible)
10 each leg walking lunges (20 total)
30 second wall sit  video demo
1:00 Rest & Recover

Day 27
Rest & Recover

Day 28
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

26:00 Cardiovascular exercise. Pick a different cardio exercise from workout 22 & 25 to complete for 26:00 minutes. Walk, jog, run, bike, stationary bike, row, elliptical you decide. Your goal is constant movement for 26:00 minutes. Push yourself, but be smart about it. LISTEN to your body. Hydrate during workout.
Try- Interval cardio training, 3:00 minutes of increased heart rate then 1:00 minute of low heart. Example run/jog for 3:00 minutes then walk for 1:00 minute, then repeat until you reach 26 total minutes.

Suggested week 5 goals KEEP UP THE GREAT WORK!!!
PROGRAM HALF WAY POINT- Progress report, calculate and record several numbers.

Record weight & measurements
Weigh yourself. Make sure to do this the same way each time. For example, make sure to use the same scale, wearing the same clothing & same time of day.

Using a cloth measuring tape measure record your: neck size, waist size & arm size (pick & record right or left arm). **If you do not have a cloth measuring tape, you can use a piece of rope or string. If using this method just measure with the string and then lay the string out flat and straight next to a standard tape measure to convert it to inches.

Compare your current weight & measurements to week 1.

Week 5-Day 29
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body (will need a strong chair to use for this workout)
Complete 3 sets of:
10-12 reps of chair dips (can't do 10-12 reps, do what you can)
8-10 reps of diamond push-ups video demo (can't do 8-10 reps, do what you can)
6-8 reps of clapping push-ups video demo (can't do the clap, just push yourself off of the ground so your hands & body raise off of the ground. If you can't do that, just do standard push-ups)
3:00 minute rest & recover

Day 30
Rest & Recover

Day 31
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

25 jumping jacks
2:00 run/jog (at this point you should be able to at least jog) If not walk as fast as possible.
1:00 slow walk (rest & recover)

25 toe touches
2:00 run/jog (at this point you should be able to at least jog) If not walk as fast as possible.
1:00 slow walk (rest & recover)

25 jumping jacks
2:00 run/jog (at this point you should be able to at least jog) If not walk as fast as possible.
1:00 slow walk (rest & recover)

25 toe touches
2:00 run/jog (at this point you should be able to at least jog) If not walk as fast as possible.
1:00 slow walk (rest & recover)

**Smartly push yourself during the 2:00 runs. High output of energy & effort.

Day 32
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body
3 sets of:
20- Squat jump (regular air squat, but on your way up to full extension you explode up & jump)
15- hip thrust video demo
10- walking lunges (5 each leg)
1:00 minute Rest & Recover

Day 33
Rest & Recover

Day 34
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete 1 mile as fast as possible. If you run the entire distance then do it. If you have to break it up into 2:00 runs and walks then do that. Goal is to complete your mile distance as fast as your body can safely handle it.

Day 35
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Max number workout
Complete & record as many perfect form unbroken push-ups as you can. (Compare current number to workout 1)
1:00 minute rest & recover

Complete & record as many perfect form unbroken sit-ups as you can. (Compare current number to workout 1)
1:00 minute rest & recover

Complete & record as many perfect form air-squats in 1:00 minute. (Compare current number to workout 1)
1:00 minute rest & recover

THEN
1:00 minute total hold time of flat plank
30 second rest
1:00 minute total hold time right side plank
30 second rest
1:00 minute total hold time left side plank

Suggested week 6 goals 
1. Create a fitness support system, find a workout partner (coworker and or spouse). This will help you stay committed and motivated.

Week 6-Day 36
Rest & Recover

Day 37
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

2:30 minute run (can't run, jog it, can't jog it walk as fast as you can) smartly push yourself.
15 air squats
45 seconds rest & recover

2:30 minute run (can't run, jog it, can't jog it walk as fast as you can) smartly push yourself.
15 push-ups
1:00 minute rest & recover

2:30 minute run (can't run, jog it, can't jog it walk as fast as you can) smartly push yourself.
15 sit-ups
1:15 minute rest & recover

5:00 minute run (can't run, jog it, can't jog it walk as fast as you can) smartly push yourself.

Day 38
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body & core
1:00 minute Side straight arm holds (raise both arms up keeping them straight, away from your sides to make a "T" & hold).
1:00 minute flat plank hold
1:00 minute front straight arm holds (raise both arms up keeping them straight, to the front, parallel to the ground).
1:00 minute rest & recover

THEN preform the following as quickly as possible keeping proper form with as little rest as possible.
10 push-ups, 10 sit-ups, 9 push-ups, 9 sit-ups, 8 push-ups, 8 sit-ups etc... all the way to 1 push-up & 1 sit-up.

Day 39
Rest & Recover

Day 40
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete 1.25 miles as fast as possible. If you can run the entire distance then do it. If you have to break it up into .25 mile runs with 1 minute walk then do that. Goal is to complete the distance as fast as your body can safely handle it.

Day 41
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body & core
1:00 minute right side plank hold (break it up into 2-30 second holds with a short break between)
1:00 minute wall sit hold (break it up into 2-30 second holds with a short break between)
1:00 minute left side plank hold (break it up into 2-30 second holds with a short break between)
1:00 minute rest & recover

THEN preform the following as quickly as possible keeping proper form with as little rest as possible.
10 air squats, 10 sit-ups, 9 air squats, 9 sit-ups, 8 air squats, 8 sit-ups etc... all the way to 1 air squat and 1 sit-up.

Day 42
Rest & Recover