This 4-week plan is designed to help you build strength, improve stability, and enhance your mind-muscle connection with just three workouts per week. Each session—Super Strong, Defy Gravity, and Full Circuit—has a unique format to keep you challenged and progressing. All you need is your body weight and a commitment to show up. Let’s get stronger together!
Program Overview
Duration: 4 weeks
Frequency: 3 strength training sessions per week
3 Sessions:
1) Super Strong (tempo-based)
2) Defy Gravity (plyometric intervals
3) Full Circuit (full-body circuit)
Equipment: Body weight only
Goal: Build strength, stability, and control through progressive workouts.
Workout 1: Super Strong
This session focuses on tempo training (4-3-2 tempo) to maximize time under tension, boosting strength and muscle control. Each rep follows a 4-second lowering phase, 3-second hold at the bottom, and 2-second push-up phase with no pause at the top.
Duration: The workout will take 25–30 minutes if you do 2 sets of each superset, and about 45 minutes for 3 sets of each.
Warm-Up
1) Walking Lunges: 30 reps
2) Walk Outs to High Plank: 10 reps
Superset 1
Perform 2–3 sets of each superset at a 4-3-2 tempo unless otherwise noted.
1) Split Squat: 6–8 reps per leg
2) Push-Ups: 6–8 reps
Superset 2
Hold 3 seconds at the top.
1) Single-Leg Glute Bridge (Left): 8–12 reps
2) Single-Leg Glute Bridge (Right): 8–12 reps
3) Bent-Over Rows: 8–12 reps
Superset 3
1) B-Stance Romanian Deadlift (Left): 6–8 reps
2) B-Stance Romanian Deadlift (Right): 6–8 reps
3) Pike Push-Ups: 6–10 reps
Superset 4
1) Squats: 6–10 reps
2) Superman Holds: 6–8 reps
Why Tempo Training?
Tempo Training maximizes time under tension with 9-second reps to increase muscle activation. A 3-second hold enhances muscle engagement by recruiting more fibers. The slow movements build strength and stability by targeting tendons and ligaments, while controlled eccentrics improve body awareness and neuromuscular connection.
Workout 2: Defy Gravity
This plyometric session uses timed intervals to build explosive power and endurance. Each move is performed for a set time with minimal rest to keep your heart rate up.
Duration: The workout will take 20 minutes.
Repetition: Perform 2 sets of each superset with timed intervals.
Warmup
1) Butt Kicks: 30 seconds
2) Alternating Lateral Squats: 30 seconds
Superset 1: Rest 30 seconds between sets.
1) Explosive Single-Leg Knee Drive: 30 seconds per leg
2) Lateral Lunge: 30 seconds per leg
Superset 2: Rest 30 seconds between sets.
1) Jump Squat: 30 seconds
2) Bear Plank Crawl: 30 seconds
Superset 3: Rest 60 seconds between sets.
1) Burpee: 30 seconds
2) Alternating Reverse Lunges: 60 seconds
Superset 4: Rest 90 seconds between sets.
1) Lateral Hops: 30 seconds
2) High Plank Alternating Knee Drives: 60 seconds
Workout 3: Full Circuit
This full-body circuit session targets every major muscle group with a 45-second work, 15-second rest format. Complete three rounds for a challenging 30-minute workout.
Complete 3 rounds of the following 8 moves. Perform each move for 45 seconds with 15 seconds rest before the next move.
Duration: The workout will take 30 minutes.
Warmup
1) Walkouts: 45 seconds
2) Alternating Lateral Squats: 45 seconds
Main Workout
1) Modified Side Plank Hip Abductions (Left)
2) Modified Side Plank Hip Abductions (Right)
3) Glute Bridge
4) Body Saw Plank
5) Alternating Birddogs (45 seconds total)
6) Alternating Forward Lunges
7) Sumo Squats
8) Standing Deadbug (45 seconds total)
9) Jumping Jacks
Tips for Success
Progress Weekly by increasing reps or sets as you get stronger—for example, move from 2 to 3 sets in Super Strong. Focus on Form by prioritizing control over speed, especially during tempo training. Rest Adequately with 1–2 days between sessions to allow for proper recovery. Modify as Needed by adjusting intensity to match your fitness level, such as elevating hands for push-ups or reducing jump height. Stay Consistent with 3 sessions per week to achieve optimal results.
