Week 4 – TRANSFORMATION
| Day | EXERCISE | SETS | REPS |
|---|---|---|---|
| Monday | Crunches + Squats + Push-ups | 3 | 10 of each |
| Tuesday | Jumping jacks + Hip raises | 3 | 10 of each |
| Wednesday | Rear leg lifts + Bridge with alternating leg | 3 | 10 of each |
| Thursday | Squat with front kick + Step-ups | 3 | 10 of each |
| Friday | Full body circuit (all 10 exercises in sequence) | 2 | 10 of each |
- ✅ Add one extra set if it feels easy.
- ✅ Drink water between each set.
- ✅ Do light stretching before and after your workout.
Abdominal crunch + Squat + Push-up (3×10)
Jumping jacks + hip thrust (3×10)
Rear leg raise + Alternating leg bridge (3×10 cada)
Squat with front kick + Step-up (3×10 cada)
Full circuit (all 10 exercises in sequence)(2×10)