Från soffan till stark – 4-veckors träningsprogram för hela kroppen

Feeling stuck on the couch and dreaming of a stronger, healthier you? You’re not alone! Many of us find ourselves in a cycle of procrastination when it comes to fitness. But, what if I told you that you could transform your body in just four weeks? 💪

Week 1: The Foundation

The first week is all about getting your body accustomed to movement. Focus on bodyweight exercises to build a solid foundation.

  • Day 1: 3 sets of 10 squats, 3 sets of 10 push-ups (knee or full), 3 sets of 30-second planks.
  • Day 2: Rest day or light walking for 30 minutes.
  • Day 3: Repeat Day 1.
  • Day 4: Rest day or yoga/stretching for flexibility.
  • Day 5: 3 sets of 15 lunges, 3 sets of 10 tricep dips, 3 sets of 30-second wall sits.
  • Day 6: Cardio day! Go for a brisk walk, jog, or bike ride for 30 minutes.
  • Day 7: Rest and recover.

Week 2: Increasing Intensity

Now that your body is getting used to moving, it’s time to increase the intensity. You can add weights if you feel comfortable!

  • Day 1: 3 sets of 12 squats with weights, 3 sets of 12 push-ups, 3 sets of 45-second planks.
  • Day 2: 30 minutes of light cardio.
  • Day 3: Repeat Day 1.
  • Day 4: Rest day or yoga.
  • Day 5: 3 sets of 15 lunges with weights, 3 sets of 12 tricep dips, 3 sets of 45-second wall sits.
  • Day 6: Cardio day! Try interval training – alternate between walking and jogging for 30 minutes.
  • Day 7: Active recovery – light stretching or walking.

Week 3: Building Strength

By now, you should be feeling stronger and more confident. It’s time to challenge yourself further!

  • Day 1: 4 sets of 15 squats with weights, 4 sets of 15 push-ups, 4 sets of 60-second planks.
  • Day 2: 30 minutes of cardio, aiming for a higher intensity.
  • Day 3: Repeat Day 1.
  • Day 4: Rest day or yoga.
  • Day 5: 4 sets of 20 lunges with weights, 4 sets of 15 tricep dips, 4 sets of 60-second wall sits.
  • Day 6: Cardio day! Try a new workout class or a different cardio activity.
  • Day 7: Rest and recovery.

Week 4: Finishing Strong

You’ve come so far! This final week is about pushing your limits and solidifying your gains.

  • Day 1: 4 sets of 20 squats with weights, 4 sets of 20 push-ups, 4 sets of 90-second planks.
  • Day 2: 30 minutes of high-intensity interval training (HIIT).
  • Day 3: Repeat Day 1.
  • Day 4: Rest day or light yoga focusing on recovery.
  • Day 5: 4 sets of 25 lunges with weights, 4 sets of 20 tricep dips, 4 sets of 90-second wall sits.
  • Day 6: Final cardio day! Challenge yourself with a longer run or more intense workout.
  • Day 7: Celebrate your achievements! Reflect on your journey and plan your next steps.

Remember, consistency is key! Each week, listen to your body. If something feels too hard, modify the exercise. If you feel up to it, challenge yourself further! Just four weeks can lead to incredible changes, both physically and mentally. 🌟

Are you ready to take the plunge from the couch to a stronger you? Start this journey today and transform your body and mind. Let’s get moving! 🚀