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4 Week Workout Program


Here’s something about me you may have not known: I am 100% obsessed with fitness. Specifically weight training. I’ll do the occasional cycle class, yoga class and outdoor running here and there, but lifting weights is what I do 99% of the time.

I have been weight training for a little over 5 years now, and it has been life changing. In these years, I have been able to see the shape of my body change tremendously, and all thanks to weight lifting exercises. It has been so exciting and satisfactory for me to see my body take the shape I always dreamed about and to be able to target certain body parts and watch them evolve. Our bodies are amazing and it is so cool to be able to use weights, as opposed to intrusive and scary surgeries, to get us to where we want to be!

The secret lies in WEIGHT TRAINING, ladies!

Now, do not…and I repeat…do NOT be afraid of weights. Picking up a few weights and incorporating them into your workout routine does not mean you’re going to look like a bodybuilder. It has taken me 5 long years to build muscle, and I am still no where near a bodybuilder’s look. Weights are your friend, not your enemy. Cardio alone will get you no where, all you might get from cardio is a good heart workout, exhaustion and major hunger! Cardio does nothing for your body other than work your heart, which is great, but if you’re trying to change the way you look, you need to use weights and pay attention to your diet. If you don’t believe me, you should check out this book called The Cardio Myth. It highlights some pretty interesting studies about the negative effects of certain types of cardio.

I am so excited to start sharing my workouts with you! I am obsessed with fitness and it’s become a deep part of my life. It takes some time to get there, as with anything in life. They say it takes about 21 days to build a habit, so at least give yourself 21 days to get into this new fitness habit before you decide whether or not it is something you want to keep pursuing.

I think the best things in life come with hard work, don’t you? And the satisfaction you get after pushing yourself and knowing you gave it your all, is priceless. We girls CAN DO IT, we are strong, passionate, detail oriented and total go-getters!

So what do you say? Jump on the fitness bandwagon along with me to discover a new great way of living. You’ll notice you’ll have a lot more energy, will feel stronger and healthier, get more confidence, sleep better and naturally gravitate towards healthier eating. We are meant to be active, it’s the way we were designed!

I am going to post 4 weeks worth of workouts, where you’ll workout 6 days a week and rest 1 day a week. It is challenging, but totally doable. And each workout shouldn’t take you more than an hour to complete. 1 hour a day, that’s all we’ve gotta dedicate to complete our workouts. Give yourself that time. You and your families will benefit from a healthier you!

Below I will post every day of my 4 Week Workout Program workouts, so that you can come to this page as your main landing page and access any of my workouts directly from here. They will appear below as they become available.

There are 28 days in 4 weeks, and 24 of those days will be weight training days. 4 of those days will be rest-days. We will workout 6 days a week and rest one day a week. I recommend we start our workout week on Monday and continue until Saturday, and then have a well deserved rest on Sunday. This will keep it organized and straightforward.

I will be sure to post on rest-days too, because this day is important and we must remember to drink a lot of water, eat good food and still remain fairly active. On rest days, perhaps take a nice and easy walk, or a bike ride or do a quick 4 minute HIIT cardio workout to keep it nice and short. These rest day posts will appear below as well.

Hope you have a blast with this training program. I have tested it before many times, and I know it works. If you have any questions, be sure to leave a comment below, as it is the best way to get to me!

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy


WEEK 1

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 1 Day 5

Week 1 Day 6

Week 1 Day 7

WEEK 2

Week 2 Day 8

Week 2 Day 9

Week 2 Day 10

Week 2 Day 11

Week 2 Day 12

Week 2 Day 13

Week 2 Day 14

WEEK 3

Week 3 Day 15

Week 3 Day 16

Week 3 Day 17

Week 3 Day 18

Week 3 Day 19

Week 3 Day 20

Week 3 Day 21

WEEK 4

Week 4 Day 22

Week 4 Day 23

Week 4 Day 24

Week 4 Day 25

Week 4 Day 26

Week 4 Day 27

Week 4 Day 28


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4 Week Workout Program

Disclaimer: I am not a professional nutritionist or fitness coach, so do these workouts at your own risk. 


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Mariel Lewis
I'm an avid Paleo blogger passionate about health and fitness! I love cooking with natural ingredients. This passion drives me to dream up fun culinary creations that not only nourish the body but taste great! Eating healthy doesn't have to be a drag, try some of my Paleo recipes and let me know what you think!

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