4-Week Workout Plan #8 (FREE Full Body Workout Plan for Women)
Download your complete 4-Week Workout Plan for women with daily, guided workout videos on YouTube. This FREE Full Body Workout Plan is designed to build muscle, burn fat and help you create a consistent fitness routine you look forward to daily.
Crush your fitness goals in the gym or at home with this free four-week workout plan.
This complete workout calendar includes a variety of workouts, hitting all the major muscle groups over the course of four weeks. Each daily workout uses a different format and technique to sculpt your muscles, ranging from heavy strength training to yoga to mobility work.
“Literally the best program and at home exercises I’ve done! So worth doing 💪🏼💪🏼” -Carly
This 4-Week Workout Plan is for Anyone Looking To:
- Increase strength in the upper body, lower body and abs.
- Improve athletic and cardiovascular fitness level.
- Increase core strength, flexibility and mobility.
- Combine weight training and cardio workouts.
- Burn calories, lose weight and burn fat at home.
- Establish a solid fitness routine at home in just four weeks.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 4-week workout plan so you can easily access your daily workouts.
Download Plan
Full Body Workout Plan: Week 1
Day 1: 30-Minute Leg Workout At Home
- YouTube Link: 30-Minute Lower Body Workout for Women
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- Pregnancy Modification: Option to sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.
Day 2: 35-Minute PUSH Workout: Chest, Triceps and Shoulders
- YouTube Link: 35-Minute PUSH DAY WORKOUT: Chest, Shoulders, Triceps + Cardio (Dumbbells)
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Option to sub this 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps.
Day 3: 8 Best Resistance Band Leg Exercises AND 5-Minute Resistance Band Abs
- YouTube Links: 30-Minute Resistance Band Leg Workout: Legs, Booty + Thighs AND 5-Minute Resistance Band Ab Workout
- Workout Time: 35 Minutes
- Equipment: Mini Loop Resistance Band (can sub rolled up sports bra, or do with just your bodyweight)
- Pregnancy Modification: Substitute this 10-Minute Pregnancy Ab Workout for the 5-minute resistance band abs.
Day 4: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga
- YouTube Links: 10-Minute Full Body Stretch Routine OR Recovery Flow Yoga
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
Day 5: 35-Minute PULL Workout: Back, Biceps and Cardio
- YouTube Link: 35-Minute Upper Body PULL WORKOUT: Back, Biceps and Cardio
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Option to sub this 25-Minute Prenatal Back and Bicep Workout.
Day 6: 30-Minute Cardio Abs Workout (1 Dumbbell)
- YouTube Link: 30-Minute Cardio Abs Workout (With Modifications) | 1 Dumbbell
- Workout Time: 30 Minutes
- Equipment: One Dumbbell
- Pregnancy Modification: Substitute this 35-Minute Prenatal Cardio and Mobility Workout.
Day 7: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling
- YouTube Links: 10-Minute Full Body Stretch Routine OR 8 Best Foam Rolling Exercises
- Workout Time: 10 Minutes
- Equipment: Optional Foam Roller
Full Body Workout Plan: Week 2
Day 8: 45-Minute Dumbbell Leg Workout (Drop Set)
- YouTube Link: 45-Minute LEG DAY Workout for Women
- Workout Time: 45 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- Pregnancy Modification: Option to sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.
Day 9: 35-Minute Upper Body HIIT Workout
- YouTube Link: Upper Body HIIT Workout
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Option to sub this 15-Minute Pregnancy Arm Workout (repeat x2 for a 30-minute workout).
Day 10: 35-Minute Full Body Kettlebell or Single Dumbbell Workout
- YouTube Link: 35-Minute Full Body KETTLEBELL WORKOUT (or Single Dumbbell Workout) | No Jumping
- Workout Time: 35 Minutes
- Equipment: Kettlebell or Single Dumbbell
- Pregnancy Modification: Option to sub this pregnancy-friendly 35-Minute Kettlebell Workout.
Day 11: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga
- YouTube Links: 10-Minute Full Body Stretch Routine OR Recovery Flow Yoga
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
Day 12: 30-Minute Arm Workout with Dumbbells
- YouTube Link: 30-Minute Arm Workout with Dumbbells (Upper Body Strength + Cardio)
- Workout Time: 30 Minutes
- Equipment: Dumbbells
Day 13: 30-Minute Lower Body Workout (No Jumping, No Repeats)
- YouTube Link: 30-Minute Lower Body Workout with Dumbbells | (No Repeats + No Jumping)
- Workout Time: 30 Minutes
- Equipment: Dumbbells, Optional Mini Loop Resistance Band, and Chair or Bench
Day 14: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling
- YouTube Links: 10-Minute Full Body Stretch Routine OR 8 Best Foam Rolling Exercises
- Workout Time: 10 Minutes
- Equipment: Optional Foam Roller
Full Body Workout Plan: Week 3
Day 15: 45-Minute Arms and Abs Workout (Drop Set)
- YouTube Link: 45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format
- Workout Time: 45 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Substitute this 30-Minute Pregnancy Arm Workout.
Day 16: 15-Minute Abs, Butt and Thighs Workout AND 10-Minute Cardio Kickboxing Tabata
- YouTube Links: 15-Minute Abs, Butt and Thigh Workout (No Equipment) AND 10-Minute Cardio Kickboxing Tabata Workout | No Equipment, No Jumping
- Workout Time: 25 Minutes
- Equipment: No Equipment, Bodyweight
Day 17: 35-Minute Strength + HIIT Workout
- YouTube Link: 35-Minute Full Body Strength + HIIT Workout For Women
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Option to sub this 20-Minute Low Impact Strength + Cardio Workout.
Day 18: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga
- YouTube Links: 10-Minute Full Body Stretch Routine OR Recovery Flow Yoga
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
Day 19: 7 Best Strength Training Exercises for Women
- YouTube Link: 30-Minute Workout: Full Body Strength Training For Women
- Workout Time: 30 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Option to sub this 35-Minute Advanced Pregnancy Workout At Home.
Day 20: 30-Minute Bodyweight Barre Workout
- YouTube Link: 30-Minute Full Body Cardio Barre Workout (Intense, No Equipment)
- Workout Time: 30 Minutes
- Equipment: No Equipment, Bodyweight-Only
- Pregnancy Modification: Option to sub this 25-Minute Prenatal Barre Workout.
Day 21: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling
- YouTube Links: 10-Minute Full Body Stretch Routine OR 8 Best Foam Rolling Exercises
- Workout Time: 10 Minutes
- Equipment: Optional Foam Roller
Full Body Workout Plan: Week 4
Note: Week 4 is a repeat of Week 1 — this is intentional! The goal is to measure your progress. See if you can pick up heavier weights, or complete this 5-day workout split routine with incremental changes (completing push ups from your toes verse knees, better squat form). The goal is to measure your progress after one month of training.
Day 22: 30-Minute Leg Workout At Home
- YouTube Link: 30-Minute Lower Body Workout for Women
- Workout Time: 30 Minutes
- Equipment: Dumbbells and Optional Mini Loop Resistance Band
- Pregnancy Modification: Option to sub this 30-Minute Leg Workout, No Lunges if lunges don’t feel good for you.
Day 23: 35-Minute PUSH Workout: Chest, Triceps and Shoulders
- YouTube Link: 35-Minute PUSH DAY WORKOUT: Chest, Shoulders, Triceps + Cardio (Dumbbells)
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Option to sub this 25-Minute Prenatal Arm Workout: Chest, Shoulders and Triceps.
Day 24: 8 Best Resistance Band Leg Exercises AND 5-Minute Resistance Band Abs
- YouTube Links: 30-Minute Resistance Band Leg Workout: Legs, Booty + Thighs AND 5-Minute Resistance Band Ab Workout
- Workout Time: 35 Minutes
- Equipment: Mini Loop Resistance Band (can sub rolled up sports bra, or do with just your bodyweight)
- Pregnancy Modification: Substitute this 10-Minute Pregnancy Ab Workout for the 5-minute resistance band abs.
Day 25: Rest Day Full Body Stretch OR 10-Minute Recovery Flow Yoga
- YouTube Links: 10-Minute Full Body Stretch Routine OR Recovery Flow Yoga
- Workout Time: 10 Minutes
- Equipment: No Equipment, Bodyweight
Day 26: 35-Minute PULL Workout: Back, Biceps and Cardio
- YouTube Link: 35-Minute Upper Body PULL WORKOUT: Back, Biceps and Cardio
- Workout Time: 35 Minutes
- Equipment: Dumbbells
- Pregnancy Modification: Option to sub this 25-Minute Prenatal Back and Bicep Workout.
Day 27: 30-Minute Cardio Abs Workout (1 Dumbbell)
- YouTube Link: 30-Minute Cardio Abs Workout (With Modifications) | 1 Dumbbell
- Workout Time: 30 Minutes
- Equipment: One Dumbbell
- Pregnancy Modification: Substitute this 35-Minute Prenatal Cardio and Mobility Workout.
Day 28: Rest Day Full Body Stretching Routine OR Full Body Foam Rolling
- YouTube Links: 10-Minute Full Body Stretch Routine OR 8 Best Foam Rolling Exercises
- Workout Time: 10 Minutes
- Equipment: Optional Foam Roller
Find This Workout Plan On YouTube
Youtube Playlist
4-Week Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 5-15 pounds. Remember muscle growth happens with lifting heavy weights.
Optional Exercise Equipment:
Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
Kettlebell. You can always perform the kettlebell workouts using a single dumbbell.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
2. Time Requirement:
About 30 minutes a day, 5 days per week. You can always take more rest days as needed!
If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:
- One Leg Day (lower body)
- One Arm Day (upper body)
- One Full Body Training Day
You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.
3. Fitness Level:
Intermediate-to-Advanced, with modifications offered for all fitness levels. If you’re a fitness beginner try starting with our 30-Day Beginner Workout Plan.
This full body workout plan is made of full body, compound exercises that will challenge every major muscle group in your body. But each training session offers scalable modifications for all fitness levels.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
4. Cost:
FREE! No sign up needed, this is a FREE 4-Week Workout Plan.
4-Week Workout Plan FAQs
Can You Get In Shape In 4 Weeks?
A 4-week workout challenge is a great way to establish a fitness routine if you’re a beginner, or introduce a new variety of workouts into your routine if you’re more advanced. Including a variety of workouts like those found in this challenge is a great way to avoid workout plateaus, as well as minimize workout boredom or burnout.
What Is The Best Way To Lose Weight And Tone In 4 Weeks?
Consistency is key when it comes to increasing muscle mass and fat loss. I believe the best workout method is one you can stick to over time. A well-rounded training routine includes cardiovascular exercise, strength training, mobility, daily steps and proper protein intake to promote overall fitness and well-being.
How To Download and Use This 4-Week Workout Plan
- Download the Full Body Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 4-Week Workout Plan #8.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Pin this FREE Full Body Workout Plan
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
4 comments
I’ve been strength training for 40 years.I am not an elite athlete; I’ve just been active all my life. My workouts were getting a bit stale. I stumbled on your website & have thoroughly enjoyed working out with you in the past 3 weeks. I appreciate your candor & humor. Your workouts are well thought out. I enjoy the variety and the modifications you offer. You and Rachel do all the work; Ijust start the video and follow along. Thanks for your hard work.
Carol! I’m so glad you stumbled over here and are putting my workouts + workout plans to good use! And yes, that’s the goal, is that we take the guesswork out of it for you so all you have to do is hit play! Keep up the awesome work! -Lindsey
I can’t find where you talk about preworkout, I was looking to try it out. Absolutely love your workout style btw, I’ve tried a lot of others and they just didn’t help me accomplish what I wanted and sometimes I even hurt myself. Thanks for being you!
Hi Katherine! I’m so glad you are loving the workouts and feeling accomplished! Keep up the great work; you’re going to rock this challenge! Regarding the pre-workout that was an older video and we’ve since updated the content, but I personally don’t really use a pre-workout anymore. And total transparency in my opinion, I don’t think pre-workouts are necessary. But if there’s something specific you’re looking for let me know and I’ll do my best to point you in the right direction. -Lindsey