28-Day Program · Series 4

28 days · 491 steps in total · Day 1: 13 steps · Level: Beginner · Focus: Full Body

28-Day Program Series 4 is a 491-step full-body month with 13 steps on Day 1. Its daily sessions sit at the longer end of the series range, which means more moves per day and more variety across the month.

Like Series 3 it opens with Jumping Jacks, Incline Push-Ups and Plie Squats, but the routine that follows is its own — every series in this set is a different day-by-day plan. Series 4 is a good pick if you like longer sessions and a full-body mix.

Day 1 steps

• Jumping Jacks20s
• Incline Push-Ups×6
• Plie Squats×6
• Push-Ups×4
• Heel Touch×8
• Box Push-Ups×5
• Plie Squats×6
• Knee Push-Ups×3
• Backward Lunge×6
• Incline Push-Ups×3
• Wall Push-Ups×4
• Cobra Stretch20s
• Chest Stretch20s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.