Four Week High Intensity Workout Program

Engage in a leg-focused warm-up circuit, performing 50 bodyweight squats, 40 alternating back lunges, 30 jump squats, and 20 alternating jump lunges to prime your legs.

Perform week one day one legs circuit two, featuring kettlebell or dumbbell squats, jump squats, and treadmill sprints; complete five sets of 10 squats, 10 jump squats, and 60-second sprints.

perform back lunges with a dumbbell or kettlebell, keep chest up and knees at 90 degrees, then do bodyweight jump lunges, followed by a 60-second incline sprint for five sets.

Deliver week 1 day 2 upper body circuit featuring wide grip cable lat pull down, push-up dumbbell rows, and weighted dumbbell burpees with three exercises and defined sets and reps.

In week 1 day 2 upper body circuit, perform dumbbell incline bench presses, declined pushups, and seated reverse flies to train chest, shoulders, and upper back.

Perform four upper body exercises in this circuit: dumbbell hammer curls, dumbbell tricep kickbacks, regular dumbbell curls, and a 45-second treadmill sprint at a 5% incline, completing five sets.

Week one day three features ten sets of a 30-second sprint at 10 percent incline, alternating with side plank races of 15 reps per side on a box or bench.

In circuit two, perform weighted sit-ups overhead with straight legs, with feet on the ground for easier option, then a weighted overhead press; 10 reps per move for 10 sets.

Perform week one day three core cardio circuit three, featuring Russian twists with 10 reps per side and controlled tempo kick ups with legs raised, across ten sets.

Perform ten sets of 20-second treadmill sprints with 10-second rests at 5 percent incline, starting around 8.0 mph toward 12.0 mph for week one day three, circuit four core cardio.

week 2 day 1 legs circuit 2 uses a single dumbbell or kettlebell for weighted lunges in a lunch position, 10 reps per side, plus jump lunges and burpees.

Execute week 2 day 1 legs circuit featuring box step ups, lateral hops, and box jumps, totaling ten sets of ten reps per side with a yoga mat for stability.

Perform five sets in week two upper-body circuit one, including incline dumbbell bench press, dumbbell chest fly, and push-ups. Increase weight gradually while maintaining depth and form.

Perform five sets of three exercises to isolate and strengthen the back: standing single-arm cable rows, seated double-arm cable rows, and burpee with a push-up at the bottom.

perform five sets of upper body circuit three, including flat dumbbell bench press (10 reps), push-ups (10 reps), and dumbbell chest scoops, with emphasis on squeezing the upper chest.