4Balance Fitness
Functional Training, Functional Fitness, Bodybuilding, General FitnessStrength For Life: Low-Impact Body Composition (6 Weeks) is built for people who want to look better, move better, and feel more athletic—without high-impact training or random workouts.
This plan uses a repeatable structure so you always know what you’re doing and why:
Prep work to improve movement quality and reduce injury risk
Strength training using dumbbells and smart progressions
Conditioning + aerobic work to drive work capacity and body composition
Finishers that build durable muscle endurance and core strength
Recovery days so you can stay consistent and keep improving
What you’ll do each week
5 training days + 2 recovery days (recovery includes a walk and/or low-intensity work)
Session length: ~45–60 minutes
Training style: strength + conditioning, minimal pounding, high return on effort
Who this is for
You want fat loss + muscle tone without the “beat down” feeling
You want a plan that builds real fitness (strength, conditioning, athleticism)
You’ve been inconsistent and need a program that makes training easier to follow
You want a program you can run in a gym, and many parts can be adapted at home
Equipment you’ll need
Dumbbells
A bench
Space for carries/conditioning (or an easy substitute)
Optional: kettlebell / box / pull-up bar (we’ll give modifications if you don’t have these)
Scaling & substitutions
This program is designed to be coached and adjusted. If an exercise doesn’t fit your equipment or your body, swap it for a similar pattern. The goal is progress and consistency.
What you can expect
Improved work capacity and conditioning
Better strength and muscle endurance
A “leaner, more capable” feel—without living in soreness
A training routine you can actually sustain
Start today. You’ll get immediate access inside TrainHeroic after purchase.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Squat Prep 3.0
Ankles and Hip Flexors 2-3 Sets: 15 Tibialis Raises 15 Standing Calf Raise 15 Tuck Ups
B1
DB Front Squat
B2
Box Jump
C1
DB Suitcase Drop Lunge
C2
Supinated Grip Inverted Row
Aerobic Fatigued Squat/Lunge
D
3 Sets Row 200m 12 DB Suitcase Walking Lunge Row 200m 12 Dumbbell Thruster rest walk 2mins between sets 10% BW per hand for your DB exercises
Recovery
E
Quads and Glutes 3.0
2mins Per Station 1st. Couch Stretch R 2nd. Couch Stretch L 3rd. Pigeon R 4th. Pigeon L
Shoulder Prep 3.0
A
2-3 Sets: 60sec Jump Rope *Or 60sec Jumping Jacks or 60 Seconds Bike rest 30sec 2-3 Sets: 20 Prone Scapular Retractions 15 Scapular Push Ups
Aerobic Hot Start
B
Every 3mins x 4 Sets 200m Row 10 Plank Alternating Toe Touches 20 Alternating Tall Plank Knees to Elbows
C1
DB Floor Press
C2
1-Arm DB Row
Muscle Endurance
D
For Time @ Sustained Pace: 40 Hand Release Push Ups 40 Tuck Ups 100 Weighted Jump Rope or 200 Jump Rope 40 Beast to Alternating Leg Through (20/side) 40 Underswitch to Crab Reach (20/side) 100 Weighted Jump Rope or 200 Jump Rope 40 Pike Position Handstand Push-Ups 40 Sit Ups
Core Finisher
E
2-3 Sets 1. 20 DB Russian Twists/side rest as needed 2. 5 Half Kneeling DB Windmill/side rest as needed 3. 20 Side Plank Hip Taps/side rest as needed and back to 1
Shoulders and Lats 3.0
F
1min Per Position x 2 Rounds 1st. Twisted Cross R 2nd. Twisted Cross L 3rd. Child Pose with Lat Stretch R 4th. Child Pose with Lat Stretch L
Full Body Prep 3.0
A
2-3 Rounds 20 Beast to Alternating Leg Through 10 Toes Elevated Bodyweight Jefferson Curl 10 Yoga Push Ups
DB Challenge
B
8min AMRAP 5 Dual DB Deadlift 5 Dual DB Power Clean 5 Dual DB Press 5 Dual DB Front Squats 100ft Dual DB Front Rack Carry
C1
DB Romanian Deadlift
C2
Tall Kneeling Crush Grip Bicep Curl
C3
Half-Kneeling DB Shoulder Press
C4
Plank Army Crawlers
4 x 0:45
DB Challenge
D
8min AMRAP 3/side DB Reverse Lunge to DB Romanian Deadlift 6 DB Press 12 DB Hollow Rocks 12 Alternating DB Hollow Body Floor Press
Recovery
E
Groin Glutes and Abdominals 1.0
1min Per Position x 2 Rounds 1st. Seal Stretch 2nd. Butterfly or Weighted Butterfly 3rd. Pigeon Stretch R 4th. Pigeon Stretch L Once complete with the above 4 stations for 2 Rounds, move onto the following: 2mins Static Back
Prep
A
Overhead Prep 3.0
2-3 Rounds 200 Jump Rope or 50 Jumping Jacks or 10 Cal Bike 30sec Reverse Plank Bridge 30sec Side Plank R 30sec Side Plank L
Bodyweight Pre-Fatigue
B
3-4 Sets 6 Archer Push Up/side 12 Elbow Plank Press Up 18 Reverse Plank Bridge Hip Lifts
C1
DB Floor Press
C2
Dumbbell Gorilla Row
C3
Feet Elevated Bench Dip
Fatigued Abdominals
D
For Time Row 400m then 30-20-10: Sit Ups Drop Squats then Row 400m then 30-20-10: Hollow Rocks 15-10-5: Sprawls then Row 400m
Conditioning
E
Chest Lats and Triceps 2.0
1min Per Station x 2 Rounds 1st. Thread the Needle R 2nd. Thread the Needle L 3rd. Anterior Chain Stretch R 4th. Anterior Chain Stretch L Once complete with the above 4 stations for 2 Rounds, move onto the following. 2mins Bench Shoulder Flex with Thoracic Mobilization
Prep
A
Hinge Prep 3.0
2-3 Sets 30 Elephant Walk Steps (15/leg) 10 Alternating Bodyweight Cossack Squats 30sec Hollow Rocks
Hot Start
B
For Time 12-11-10-9-8-7-6-5-4-3-2-1 Switch Lunges *after each set, perform - 50ft DB Farmers Carry - 3 Burpees No Jump No Clap
C1
Sumo Stance DB RDL
C2
Sumo Stance Goblet Squat
Sustainable Aerobic Power
D
10 Sets 6 Bodyweight Turkish Sit Up 6 Alternating DB Snatch from Floor (3/arm) 12 Cobra Tall Kneeling to Standing (6/leg) rest 30sec between sets
Arms & Core Finisher
E
2-3 Sets 1. Dual DB Hollow Body Flutter Kicks x 45sec rest 30sec 2. Tall Kneeling DB Crush Grip Bicep Curl x 10-12 reps rest 30sec 3. Hollow Body Dumbbell Pullover x 12-15 reps rest 90sec
Quads and Calf 3.0
F
3mins Per Station 1st. Low Dragon Stretch R 2nd. Low Dragon Stretch L 3rd. Saddle Pose
Circuit
A
Walk 30 Minutes
RECOVERY DAY
A
Mobility and Maintenance Using the “Ready State” YouTube channel as a guide: * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. C. Nutrition Preparation * Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. D. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends in person or on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
