Your Beginners' Workout – The Final Week

This is the last week of the 4-week long beginners' workout program.

Congratulations on staying with it this far!

Obviously, the workouts will be more challenging than in previous weeks.

If you've missed the first 3 weeks of this beginner weight training program, here they are:


Week 1 – Circuit Training Exercises For Complete Beginners

Week 2 – Muscle Toning Workouts For Beginners

Week 3 – Workout Routines For Women With Determination


4 weeks home workout program Want this program with everything you need all in one place?

Download the plans – with full instructions for all the exercises in one handy digital book.

Click here for more details.

Here's the workout for you.

Beginner Circuit Training Workout Week 4

Exercise Repetitions
Ball Squat Curl To Press Stage 3 15
Bent Over Dumbbell Rows 15
Push Ups On The Floor 12
Swissball Crunches Holding A Dumbbell 15
Dumbbell Shoulder Raises On One Leg With One Arm 15
Lunges Combo With Balance 5
Side Bridge 20 seconds plus or as long as you can hold



How To Use This Week's Workout

Read the instructions before doing this week's workout to get the full benefits.

  • As in previous workouts, go from exercise to exercise with little or no rest until the workout is finished. Repeat the workout two times.
  • Perform the workout 3 to 4 times during the week.
  • If you can't do all the recommended repetitions, do as many repetitions as you can, putting in near maximum effort. Once you can do an exercise for the recommended repetitions with no problems, move on to the more difficult version of the exercise and try to get the designated repetitions gradually again.
  • As I said before, always try to progress from workout to workout. For example, if you can hold the side bridge for 20 seconds with no problem this time, try to hold 25 seconds next time and so on. Hold until your arms and body start shaking from tiredness. Push beyond your comfort zone.
  • Make sure you do warming up and cooling down along with the workouts.
  • In addition to working out, another thing you can do is to stay as active as possible. If done regularly, little things - like taking the stairs instead of taking the lift, walking instead of taking the bus - all add up and help you burn more calories. Don't think these little things don't count. They do add up over time. Just be consciously active.


As usual, below is a list of suitable stretches you can do after this beginners' workout.

Ab Stretches

Back Of The Thigh Stretches

Back Stretches

Buttocks Stretches

Calf Stretches

Chest Stretches

Front Thigh Stretches

Hip Flexor Stretches

Shoulder Stretches

Upper Arm Stretches


I hope you have enjoyed this beginners' workout program.

One word of warning though - just because you are working out doesn't mean you can eat whatever you like. You must pay attention to what you're putting in your mouth. The food you eat and exercise go hand in hand together. You can't achieve your dream body if one of them is missing.

Exercising alone is not enough. So, have a look at my Fat Burning Diet to help you achieve your beautiful body.


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