4 weeks for Every Body Calendar Free PDF Download (2023)

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PDF Name	4 weeks for Every Body PDF
PDF Size	2.3MB
PDF Category	Workout
PDF Pages	5
Last Update	1 Day ago
Provided By	FREE PDF SPOT

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What is the 4 weeks for Every Body program?(Overview)

Autumn Calabrese’s latest workout program is called “4 Weeks for Every Body,” and it’s designed to work alongside the “4 Week Gut Protocol.” I had the opportunity to try it out first because I’m a runner and a Beachbody coach.

I mixed the “4 Weeks for Every Body” program with my half marathon training. I also continued to run while following the “4 Week Gut Protocol.”

However, in the 4 Weeks for Every Body program, you’ll do 4 workouts each week for 4 weeks. Each workout is less than 30 minutes, including warm-up and cooldown.

You’ll use dumbbells and a Core Ball to target your entire body. These workouts focus on lengthening exercises, which create tension and help you achieve better results.

Calendar of 4 weeks for Every Body Program

Here is a little info of the 4 weeks for Every Body program calendar:

Week 1

Day	Workout Type	Duration	Targeted Muscles	Equipment Needed
Monday	PULL	30 minutes	Biceps, Back, Glutes, Quads	Dumbbells (Light or Medium), Core Ball
Tuesday	LEGS	29 minutes	Lower Body (Legs)	Dumbbells (Moderate & Heavy), Core Ball
Wednesday	REST
Thursday	PUSH	28 minutes	Chest, Triceps, Shoulders	Dumbbells (Light or Medium), Core Ball
Friday	CARDIO	29 minutes	Cardio, Full Body (High-Intensity)	Dumbbells (Light, Medium, Heavy), Core Ball
Saturday	REST
Sunday	REST

Week 2

Day	Workout Type	Duration	Description	Targeted Muscles	Equipment Needed
Monday	PULL	30 minutes	New combo moves to challenge your strength	Biceps, Back, Glutes, Quads	Dumbbells (Light or Medium), Core Ball
Tuesday	LEGS	26 minutes	Focus on lower body with new leg exercises	Lower Body (Legs)	Dumbbells (Moderate & Heavy), Core Ball, Towel
Wednesday	REST
Thursday	PUSH	28 minutes	Compound movements for strength gains	Chest, Triceps, Shoulders	Dumbbells (Light or Medium), Core Ball
Friday	CARDIO	28 minutes	High-intensity cardio to melt fat	Full Body (Cardio)	Dumbbells (Light or Medium), Core Ball
Saturday	REST
Sunday	REST

Week 3

Day	Workout Type	Duration	Description	Targeted Muscles	Equipment Needed
Monday	LEGS	28 minutes	Targeting the lower body with favorite leg exercises	Lower Body (Legs)	Dumbbells (Moderate & Heavy), Core Ball, Towel
Tuesday	PUSH	30 minutes	Combo moves and unilateral exercises for muscles	Chest, Triceps, Shoulders	Dumbbells (Light or Medium), Core Ball
Wednesday	REST
Thursday	CARDIO	28 minutes	No-impact cardio workout in multiple Planes	Cardio, Full Body	Dumbbells (Light or Medium), Core Ball
Friday	PULL	30 minutes	Comprehensive resistance workout for back and more	Biceps, Back, Core	Dumbbells (Light or Medium), Core Ball
Saturday	REST
Sunday	REST

Week 4

Day	Workout Type	Duration	Description	Targeted Muscles	Equipment Needed
Monday	LEGS	28 minutes	Lower body workout to build strength and burn fat	Lower Body (Legs)	Dumbbells (Moderate & Heavy), Core Ball, Towel
Tuesday	PUSH	29 minutes	Full-body strength session emphasizing eccentric reps	Full Body (Muscles), Core	Dumbbells (Light or Medium), Core Ball
Wednesday	REST
Thursday	CARDIO	28 minutes	High-intensity cardio workout for endurance	Cardio, Full Body	Dumbbells (Light or Medium), Core Ball
Friday	PULL	30 minutes	Final workout focusing on pulling and core exercises	Biceps, Back, Core	Dumbbells (Light or Medium), Core Ball
Saturday	REST
Sunday	REST

Do you need the Core Ball for 4 weeks for Every Body?

Yes, the Core ball is used when you perform the 4 week for Every Body program. According to the workout program, The Core Ball is mostly used in every week during the perform exercise. So, that’s why the core ball Equipment is very important. If you are join the 4 week for Every Body Program

Is 4 weeks for Every Body program a good workout?

Yes, we can trust the 4 Weeks for Every Body workout Because it’s designed by fitness expert Autumn Calabrese, the 4 Weeks for Every Body program offers a simple and effective way to achieve results.

It’s gentle on your joints and features low-impact exercises that enhance your strength, flexibility, and overall well-being. This program is suitable for everyone. Autumn suggests combining these workouts with her innovative Gut Health Protocol, called The 4 Week Gut Protocol, to maximize your gut health.

Can I transform my body in 4 weeks For Every Body program?

Yes, you can transform your body with the help of 4 weeks for Every Body programs because many of people get very good results after the completion of the program. One of the members Megahn H., whose reduced her 15.5 lbs body weight and also reduced the size of her waist.

What next after the 4 weeks for Every Body workout challenge?

After completing the 4 weeks for Every Body Calendar challenge as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included: