Week 1 Day 4 training

Foundation — Lower Sculpt

Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 6 exercises

Exercises

3 sets 10 each side reps 75s rest calisthenics

Rear foot elevated. Front shin vertical. 3-second descent, drive through the front heel. The hardest move in this phase — start light.

Form guide →

3 sets 10 each side reps 60s rest weights

Bodyweight this week — earn the dumbbells in Phase 2. Step forward, lower the back knee, drive through the front heel.

Form guide →

3 sets 12 reps 45s rest calisthenics

2-second squeeze at the top. The pelvic floor connects here — feel it.

Form guide →

3 sets 12 each side reps 45s rest calisthenics

Add a band above knees if bodyweight feels too easy. Rotate top knee up, stop before hips rotate.

Form guide →

3 sets 8 each side reps 30s rest calisthenics

Lower back FLAT throughout. Extend opposite arm and leg, return before the back arches. This is the most important core exercise.

Form guide →

2 sets 20s each side reps 30s rest calisthenics

Elbow under shoulder, body straight. Both sides. Lateral stability — protects the spine under load.

Form guide →

Track sets, reps, and weight. Follow the Tone & Tighten — 6-Week Total-Body Sculpt program from start to finish.