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4 Week Hybrid Workout Plan Pratibha

The document outlines a 4-week full body transformation planner that combines morning Sculpt workouts with evening Pilates sessions aimed at fat loss, muscle sculpting, and posture correction. Each week consists of a structured schedule with specific workouts targeting different muscle groups and areas of the body. The plan includes rest days and flexibility sessions to promote recovery.

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pratrau7
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40 views2 pages

4 Week Hybrid Workout Plan Pratibha

The document outlines a 4-week full body transformation planner that combines morning Sculpt workouts with evening Pilates sessions aimed at fat loss, muscle sculpting, and posture correction. Each week consists of a structured schedule with specific workouts targeting different muscle groups and areas of the body. The plan includes rest days and flexibility sessions to promote recovery.

Uploaded by

pratrau7
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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✨ 4-Week Full Body Transformation

Planner ✨
This printable planner combines your morning Sculpt workouts and evening Pilates
sessions into a powerful hybrid fitness schedule designed for fat loss, muscle sculpting,
posture correction, and achieving your dream V-taper + hourglass body.

Week 1
Day Morning Sculpt Workout Evening Pilates Video
Day 1 Day 1 (Mon): Full Body Mon: Glutes + Thighs - Move
Beginner Sculpt With Nicole
Day 2 Day 2 (Tue): Glutes + Inner Tue: Core + Waist - Bailey
Thighs Focus Brown
Day 3 Day 3 (Wed): Core & Waist Wed: Back + Posture -
Burn IsaWelly
Day 4 Day 4 (Thu): Upper Body + Thu: Standing Sculpt - Lidia
Arm Toning Mera
Day 5 Day 5 (Fri): Glute Isolation Fri: Full Body Burn - Tiff x
+ Posture Dan
Day 6 Day 6 (Sat): Full Body Sat: Inner Thighs + Glutes -
Recovery Flow Jessica Valant
Day 7 Day 7 (Sun): Rest or Light Sun: Stretch & Reset - Move
Stretch With Nicole

Week 2
Day Morning Sculpt Workout Evening Pilates Video
Day 1 Day 1 (Mon): Glutes Mon: Glutes + Hamstrings -
Isolation + Lower Body Move With Nicole
Day 2 Day 2 (Tue): Abs + Lower Tue: Abs & Lower Belly -
Core Bailey Brown
Day 3 Day 3 (Wed): Back + Arms Wed: Arms + Posture -
Strength IsaWelly
Day 4 Day 4 (Thu): Waistline & Thu: Standing Pilates - Lidia
Core Control Mera
Day 5 Day 5 (Fri): Glutes & Core Fri: Full Body Flow - Tiff x
Burn Dan
Day 6 Day 6 (Sat): Posture + Sat: Glute Isolation + Hips -
Balance Practice Nicole Kastoun
Day 7 Day 7 (Sun): Rest or Walk + Sun: Stretch & Wind Down -
Stretch Jessica Valant
Week 3
Day Morning Sculpt Workout Evening Pilates Video
Day 1 Day 1 (Mon): Glute Burn + Mon: Glute Isolation + Outer
Hamstring Activation Thighs - Nicole
Day 2 Day 2 (Tue): Core & Cardio Tue: Waist Slimming -
Sculpt Bailey Brown
Day 3 Day 3 (Wed): Back Sculpt & Wed: Arms & Posture -
Posture Fix IsaWelly
Day 4 Day 4 (Thu): Full Body Thu: Standing Sculpt -
Functional Burn Nicole Kastoun
Day 5 Day 5 (Fri): Lower Abs + Fri: Hourglass Pilates - Lidia
Inner Thighs Mera
Day 6 Day 6 (Sat): Glutes + Sat: Glutes + Inner Thighs -
Shoulder Sculpt Jessica Valant
Day 7 Day 7 (Sun): Rest or Sun: Relaxing Stretch -
Flexibility Flow Move With Nicole

Week 4
Day Morning Sculpt Workout Evening Pilates Video
Day 1 Day 1 (Mon): Full Glutes + Mon: Booty Burn + Hips -
Core Focus Nicole
Day 2 Day 2 (Tue): Abs & Mobility Tue: Flat Abs + Core - Bailey
Burn Brown
Day 3 Day 3 (Wed): Upper Body Wed: Shoulder + Arms -
Burnout IsaWelly
Day 4 Day 4 (Thu): Waist + Cardio Thu: Standing Flow - Tiff x
Tone Dan
Day 5 Day 5 (Fri): Glutes + Arms Fri: Full Body Feminine
Focus Burn - Nicole Kastoun
Day 6 Day 6 (Sat): Core & Sat: Legs + Glutes - Jessica
Recovery Valant
Day 7 Day 7 (Sun): Light Cardio or Sun: Deep Stretch Flow -
Full Rest IsaWelly

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