MOVATI 4 WEEKS TO FIT CHALLENGE

Are you ready to become the best version of yourself? In just 4 weeks, we will kick your fitness
regime into high gear by helping you create healthy habits to serve you a lifetime.

If you exercise regularly and need a new program to push you to the next level, this challenge is
for you.
HOW THE CHALLENGE WORKS
Hitting a plateau or being stuck in the same routine, can put a pause on both our results and our
motivation.

Sometimes all it takes is a new program or challenge to get us into the rhythm and back on track
to achieving our goals.

The MOVATI 4 Weeks to Fit Challenge is designed to help you overcome your obstacles.
This program will help guide you into positive and consistent habits, build muscle and create
a leaner physique in just 4 weeks with minimal equipment. It includes a weekly schedule of 3
strength training workouts per week, consisting of a lower body, an upper body, and a full body
High Intensity Interval Training (HIIT) workout. In addition, it involves at least two cardio options
per week.

During this 4-week challenge, healthy eating will be key to shedding body fat, becoming
stronger and improving energy levels. During this time, you will be provided with recommended
food options, optimal nutrition proportions and techniques to increase your water intake.

In just four weeks you can:

• Increase muscle
• Decrease body fat
• Improve endurance
• Develop healthy habits
• Gain confidence, improve immunity, mood and sleep

All it takes is the willingness to commit.

Along your journey, be sure to document your progress using #MOVATI4Fit on social media.

Tag us @movati.athletic on Instagram and @Movati Athletic on Facebook.

We’ll be cheering you on!

STRENGTH TRAINING WORKOUTS:

The goal of the lower and upper body workouts is to build lean muscle and shed body fat. The
exercises target specific muscles all over your body. Building muscle is important not only for
getting stronger but also for long term fat loss because your metabolism becomes more efficient!

Tips for success:

• You may complete the workouts using body weight, or if you have the equipment at
home, you may use the equipment suggested in the advanced options.

• If you can complete 10 to 12 repetitions, and your muscles still have plenty left in them,
try increasing the weight in the next set. If you don’t have the weights at home, increase
the reps until you get to failure.

• If you cannot safely complete the next set with heavier weights, move back to the lighter
weights.

• Ab exercises: add more high-quality repetitions or do the exercises for a longer period
of time.

• Complete the strength training workouts 1-3 every other day. (Ex. Mon-Wed-Fri)

• Include cardiovascular work two times per week, either on a rest day or after the main
workout. (see cardio options included in this guide)

• Complete the exercises in each workout three times in whatever order you wish.
 DAY 1: LOWE R BODY
Exercise Week 1 Week 2 Week 3 Week 4 Advanced
(3 Sets each) Reps Reps Reps Reps Equipment Option

Goblet Squats 10 10 to 12 10 to 12 10 to 12 Kettlebell or dumbbell

Leg Deadlifts 10 10 to 12 10 to 12 10 to 12 Kettlebell or dumbbell
Step Ups 10 10 to 12 10 to 12 10 to 12 Bench, Chair, Step holding kettlebells, barbell or dumbbells at
Lunges 10 10 to 12 10 to 12 10 to 12 side
Lying Leg Curls 10 10 to 12 10 to 12 10 to 12 Kettlebell, barbell or dumbbell
Single Leg Hip Thrusts 10 10 to 12 10 to 12 10 to 12 Various level of bands
Standing Calf Raises 10 10 to 12 10 to 12 10 to 12 Place kettlebell, dumbbell on hips or barbell across hips
Planks 30 sec 45 sec 60 sec 1.5 min Advance to seated calf raises with kettlebell or plate on knees

DAY 2: UPPE R BODY

Exercise Week 1 Week 2 Week 3 Week 4 Advanced
(3 Sets each) Reps Reps Reps Reps Equipment Option

Bent Over Rows 10 to 12 10 to 12 10 to 12 10 to 12 Bands, Barbell, kettlebells or dumbbells

Push Ups 10 to 12 10 to 12 10 to 12 10 to 12
Renegade Rows 10 to 12 10 to 12 10 to 12 10 to 12 Row dumbbell or kettlebell
Shoulder Press 10 to 12 10 to 12 10 to 12 10 to 12 Hold kettlebells or dumbbells overhead
Bicep Curls 10 to 12 10 to 12 10 to 12 10 to 12 Kettlebells, barbell or dumbbells
Tricep Dips 10 to 12 10 to 12 10 to 12 10 to 12 Bench, Chair, Step
Crunches 15+ 15+ 15+ 20+
Side Planks 15 sec 20 sec 60 sec 30 sec

DAY 3: F U L L BO D Y
H I GH I N T E NS I T Y I NT E RVA L T RA I N I NG
Exercise Week 1 Week 2 Week 3 Week 4 Advanced
(3 Sets each) Reps Reps Reps Reps Equipment Option

Jump Squats 10 15 20 25 Hold kettlebells or dumbbells at side

Push Ups 10 12 12 15
Lunges 10 15 20 24 Hold kettlebells or dumbbells at side. Barbell across shoulders
Swimmers 10 12 15 15
Burpees 10 15 20 25
Shoulder Press 10 10 12 15 Hold kettlebells or dumbbells overhead
Step Ups 10 15 20 24 Hold kettlebells or dumbbells at side or barbell across shoulders
Plank 30 sec 60 sec 90 sec 120 sec
 DAY 1 : L OW E R BOD Y

Exercise Week 1 Week 2 Week 3 Week 4

(3 Sets each) Reps Reps Reps Reps

Goblet Squats 10 to 12 10 to 12 10 to 12 10 to 12

Begin with your feet hip width apart and parallel. Stand holding a kettlebell by the horns close to
your chest. This will be your starting position. Move into the squatting position keeping your core
braced and knees out. Push through your feet to rise into a standing position. Advanced Exercise:
Increase weight of kettlebell and slow down the movement holding the squat at the bottom.

Leg Deadlifts 10 to 12 10 to 12 10 to 12 10 to 12
Begin with your feet hip width apart and parallel. Hold a kettlebell or a dumbbell in the same hand of
the leg that is extending. Lean your hips forward, shifting your weight onto one leg while your other leg
engages and starts to extend straight behind you. Lift your extended leg and move your body forward
until your body forms a “T” shape. Your arm should be hanging straight down, holding onto the weight.
Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position.
Repeat with the other leg. Advanced Exercise: Increase weight of kettlebell or dumbbell.
Step Ups 10 to 12 10 to 12 10 to 12 10 to 12
To start, place your entire right foot onto the bench or chair. Press through your right heel as you
step onto the bench, bringing your left foot to meet your right so you are standing on the bench.
Return to the starting position by stepping down with the right foot, then the left so both feet are
on the floor. Advanced Exercise: Hold kettlebells or dumbbells in either hand. Progress to a barbell
across your shoulders.
Lunges 10 to 12 10 to 12 10 to 12 10 to 12
Stand tall with feet hip-width apart. Brace your core, Take a big step forward with right leg. Start to shift
your weight forward so your heel hits the floor first. Lower your body until your right thigh is parallel to
the floor and right shin is vertical. It’s ok if your knee shifts forward if it doesn’t go past your toe. Press
into your right heel and drive back up to starting position. Advanced Exercise: Move to a weighted
lunge and hold kettlebells or dumbbells in either hand. Progress to a barbell across your shoulders.

Lying Leg Curls 10 to 12 10 to 12 10 to 12 10 to 12

Lay on your stomach and make sure the “bell” part of the dumbbell is secured between the middle of
your feet. Start with your feet close to the ground and slowly bend your knees and contract your ham-
strings to lift the dumbbell, just like you would on a lying leg curl machine. Once your knees are bent to
just over 90 degrees, lower the dumbbell back down to the starting position. The lying hamstring curl
should be done slowly, and always make sure you have a firm hold on the dumbbell. Advanced Exercise:
Increase your dumbbell weight or move to a lying leg curl on your back using a stability ball.
Single Leg Hip Thrusts 10 to 12 10 to 12 10 to 12 10 to 12

Start in a bridge position, lying on your back with your hips lifted off the floor, your feet hip
width apart, and your knees bent at 90 degrees. Extend one of your legs out straight and hold it.
Lower your hips back down to the floor and then push them back up through the stabilizing leg.
Always keep your weight centered in your heel. Advanced Exercise: Add a resistance band secured
above your knees.
Standing Calf Raises 10 to 12 10 to 12 10 to 12 10 to 12
Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above
the edge of the step so that you are on your tiptoes. Hold the position for a moment, and then lower
your heels below the platform, feeling a stretch in your calf muscles Advanced Exercise: Move to
alternating standing calf raises and hold a kettlebell or dumbbell in the opposing hand to the calf
that’s raising.
Planks 30 sec 45 sec 60 sec 1.5 min
Plant hands directly under shoulders. Ground toes into the floor and squeeze glutes to stabilize your
body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands.
Your head should be in line with your back. Advanced Exercise: Increase length of time the plank is
held. Alternate leg raises while in the plank position.
 DAY 2: U P P E R BOD Y

Exercise Week 1 Week 2 Week 3 Week 4

(3 Sets each) Reps Reps Reps Reps

Bent Over Rows 10 to 12 10 to 12 10 to 12 10 to 12

With a dumbbell in each hand, bend over at about a 45-degree angle (no further). Keep your back straight through-
out the exercise. Brace your abdominals and breathe in. Lift the weights straight up, exhaling. While lifting, the
arms should go no higher than parallel with the shoulders. While lifting, try to keep the wrists from excessive extra
movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs
throughout the exercise. Lower the weights in a controlled manner while inhaling. Remain bent over until all repeti-
tions are complete. Advanced Exercise: Progress to a barbell row increasing the weight lifted.

Push Ups 10 to 12 10 to 12 10 to 12 10 to 12
Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your
palms should be at chest level with the arms bent out at a 45-degree angle. Exhale as you push from your
hands and heels, bringing your torso, chest, and thighs off the ground. Pause for a second in the plank
position — keep your core engaged. Inhale as you slowly lower back to your starting position. Advanced
Exercise: Elevate your feet on a bench for a decline push-up. Keep your elbows in for a tricep push-up.

Renegade Rows 10 to 12 10 to 12 10 to 12 10 to 12

Begin in a full plank with dumbbells in hands, arms extended, and on toes. Engage your abdominals
drawing the belly inward towards your spine. Pull right dumbbell up toward right hip bone keeping
weight close to your side. Slowly return it to the floor and repeat with the left dumbbell.
Advanced Exercise: Increase the weighted dumbbell.

Shoulder Press 10 to 12 10 to 12 10 to 12 10 to 12

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to
the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the
weights above your head. Then slowly return to the starting position.
Advanced Exercise: Move to a standing dumbbell shoulder press or barbell press.

Bicep Curls 10 to 12 10 to 12 10 to 12 10 to 12

Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your
elbows are close to your torso and your palms facing forward. Keeping your upper arms
stationary, exhale as you curl the weights up to shoulder level while contracting your biceps. 
Slowly bring the arms back down to their starting position. Advanced Exercise: Slow down the
tempo.
Tricep Dips 10 to 12 10 to 12 10 to 12 10 to 12

Place your heels on the edge of a chair or bench and hold yourself up using your triceps.
Slide forward just far enough that your hips clear the edge of the chair, then lower yourself until your
elbows are bent to 90 degrees. Slowly push yourself back up to the start position and repeat.
Advanced Exercise: Elevate your feet on a bench or 2nd chair.

Crunches 15+ 15+ 15+ 20+

Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place
your fingers at your ears. Keep your eyes focused on the ceiling, imagine an apple between your
chin and chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head
and neck relaxed. Inhale and return to the starting position. Advanced Exercise: Move side to side
targeting your obliques. Lift your legs.
Side Planks 15 sec 20 sec 60 sec 30 sec
Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is
directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can
be aligned along the left side of your body. Engage your abdominal muscles, drawing your navel
toward your spine. Lift your hips and knees from the mat while exhaling. Your torso is straight in line
with no sagging or bending. Hold the position. After several breaths, inhale and return to the starting
position Advanced Exercise: Pulse your hips up and down.
 DAY 3: F U L L BOD Y
H IGH I N T E NS I T Y I N T E RVA L T RA I N I NG
Exercise Week 1 Week 2 Week 3 Week 4
(3 Sets each) Reps Reps Reps Reps

Jump Squats 10 15 20 25

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core
and jump up explosively. When you land, lower your body back into the squat position to complete
one rep. Land as quietly as possible, which requires control. Advanced Exercise: Hold kettlebells or
dumbbells in either hand at your sides.

Push Ups 10 12 12 15
Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and
your palms should be at chest level with the arms bent out at a 45-degree angle. Exhale as you push
from your hands and heels, bringing your torso, chest, and thighs off the ground. Pause for a second
in the plank position — keep your core engaged. Inhale as you slowly lower back to your starting
position. Advanced Exercise: Elevate your feet on a bench for a decline push-up. Keep your elbows
in for a tricep push-up.
Lunges 10 15 20 24
Stand tall with feet hip-width apart. Brace your core, Take a big step forward with right leg. Start to shift
your weight forward so your heel hits the floor first. Lower your body until your right thigh is parallel to
the floor and right shin is vertical. It’s ok if your knee shifts forward if it doesn’t go past your toe. Press
into your right heel and drive back up to starting position. Advanced Exercise: Move to a weighted lunge
and hold kettlebells or dumbbells in either hand. Progress to a barbell across your shoulders.

Swimmers 10 12 15 15
Begin on the floor lying face down with your arms stretched out overhead. Lift your upper body into a back arch by lift-
ing your chest away from the floor and contracting your glutes and back muscles. Keep your chin tucked so that you are
looking towards the floor. Lift your right arm up away from the floor and at the same time lift your left leg away from the
floor. Aim to lift both limbs approximately one foot off the floor. Then as you lower your right arm, lift your left arm. Sim-
ilarly, for the legs, as you lower the left leg, lift your right in a controlled swimming-like motion. Make sure you keep your
glutes engaged during this exercise and do not over lift your legs as this can cause you to over-arch your lower back.

Burpees 10 15 20 25
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your
knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your
weight onto your hands. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form
a straight line from your head to heels. Be careful not to let your back sag or your hips stick up in the air, as both can keep you
from effectively working your core. Jump your feet back so that they land just outside of your hands. Reach your arms over
head and explosively jump up into the air. Land and immediately lower back into a squat for your next repetition.

Shoulder Press 10 10 12 15

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to
the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the
weights above your head. Then slowly return to the starting position.
Advanced Exercise: Move to a standing dumbbell shoulder press or barbell press.

Step Ups 10 15 20 24
To start, place your entire right foot onto the bench or chair. Press through your right heel as you
step onto the bench, bringing your left foot to meet your right so you are standing on the bench.
Return to the starting position by stepping down with the right foot, then the left so both feet are
on the floor. Advanced Exercise: Hold kettlebells or dumbbells in either hand. Progress to a barbell
across your shoulders.

Plank 30 sec 60 sec 90 sec 120 sec

Plant hands directly under shoulders. Ground toes into the floor and squeeze glutes to stabilize your
body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize
your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should
be in line with your back. Advanced Exercise: Increase length of time the plank is held. Alternate leg
raises while in the plank position.
CARDIO: RAMP IT UP!
Cardio exercises come in many shapes and forms. Depending on your fitness level you can
determine which option is best for you. Experiment with different types of cardio and establish
what feels best as you progress and become more fit.

TOO EASY: You could easily carry on a conversation with a friend.

JUST RIGHT: You could answer a question, but you’re working too hard to want to carry
on a full conversation.

TOO HARD: You are breathing so hard you couldn’t talk to a friend, even if you wanted to.

*Quick Tip:
Don’t forget to include a 5-10 minute easy warm up and cool down before and
after your cardio session.

If you’d like some extra motivation and community,

join one of our live online group fitness classes on Instagram or Facebook.

CLICK HERE FOR LIVE SCHEDULES

If you’re unsure of where to start, simply use the guide below.

CARDIOVASCULAR TRAINING
TRAI N I NG MODALIT Y
Outdoor Options: Running, Bicycle, Sprints, Walking
Indoor Options: Treadmill, Indoor Bike, Stepmill, Assault Bike

TR AI N I NG TI M E
BEGINNER INTERMEDIATE ADVANCED

15 - 25 minutes and can be
incremented by 2-3min every
2-3weeks dependant on comfort
level. Train at no more than
70% of max training heart rate.
25 - 45 minutes and can be 45+ minutes with varying
incremented by 5min every week intensity dependant on comfort
dependant on comfort level. level. Intensity = speed. Start
Train at no more than 80% of max with 1min intervals increasing the
training heart rate. effort by 15%. Train at no more
than 90% of max training heart rate.

Calculating Max Training Heart Rate: ie: 220 - 40 = 192 * 70% = 126 (Beginner)
ie: 220 - 40 = 192 * 80% = 144 (Intermediate)
220 - Age * Range% = Answer ie: 220 - 40 = 192 * 90% = 162 (Advanced)
NUTRITION
PROTEIN, CARBS, FAT & WATER

PROTEIN: Protein is found in every cell of your body and is essential to

good health. Include a serving of protein at every meal.

CARBOHYDRATES: Carbohydrates are your body and brain’s preferred

energy source. Including them in your diet let’s your body use protein for
building muscle instead of energy to do activity.
• Have two servings of complex carbs per day.
• Have two servings of simple carbs (fruits) per day.
• Increase your fibrous carbohydrates intake by adding one serving to at least two of your meals.

FAT: Fat is essential for healthy hormonal health and including dietary fat is a critical cornerstone of good health.
Include 3 servings of healthy fats per day

WATER: Drink at least 10 glasses of water each day. You can also drink unsweetened herbal teas.

HOW TO CREATE A MEAL PLAN FOR FAT-LOSS

Choose a protein, complex carb, and fat from the table on the next page and build your plate according to these
proportions:
OPTIMAL FOOD LIST
PROTEIN STARCHES FRESH FRUIT VEGETABLES GOOD FATS
Complex carbohydrates Simple carbohydrates Fibrous carbohydrates

Lean cut beef Oats Cherries Lettuce Olive oil

Lean cut lamb Barley Berries Spinach Flax seed oil
Pork tenderloin Rice Citrus Kale Walnut Oil
Chicken breast Quinoa Apple Cabbage Coconut oil
Turkey breast Amaranth Pears Broccoli Fresh avocados
Eggs + Egg whites Spelt Plums Cauliflower Grass fed unsalted
Salmon Sprouted multi-grain Peaches Brussel sprouts butter
Trout bread Sweet potato / Melon Green beans All-natural nut butter
Cod Yam Apricots Asparagus Raw nuts
Tuna Pumpkin / Squash Pomegranates Zucchini Raw seeds
Snapper Grapes Cucumber Flax seeds (ground)
Shrimp Bananas Eggplant Chia seeds
Scallop Mangos Bell peppers Coconut (unsweetened)
Crab Pineapple Celery
Clam Watermelon Mushrooms
Non-fat Greek yogurt Dates Parsnips
Low fat cottage cheese Turnips
Whey protein Tomatoes
Carrots
PLANT BASED Herbs
Lentils
Chickpeas
Beans
Tempeh
Tofu
Protein powder
(brown rice, hemp, pea)
Nutritional Yeast

SAMPLE MEAL PLAN

Protein Complex carbs Simple carbs Fibrous carbs Fat
Breakfast 2 hardboiled 1 fist cooked 1 thumb flax
eggs oatmeal seeds

Snack 1 fist size 1 fist apple

Greek yogurt

Lunch 1 palm 1 fist baked 1 fist cooked

chicken breast sweet potato broccoli

Snack 1 scoop whey 1 fist grapes

protein

Dinner 1 palm grilled 2 fists baby 1 thumb olive

Cod spinach salad oil

Snack 1/2 fist low fat 1 thumb

cottage cheese natural butter
PORTION SIZE GUIDE

NUTRITION COACH’S TIPS FOR HEALTHY FAT-LOSS

• Eat mostly nutrient dense (whole) foods that have lots of vitamins and minerals and fiber with low to moderate
number of calories per serving.
• Eat in a manner that satisfies you. That can mean 6 small balanced meals every 3 hours or 3 very large
meals in a 6-hour window. Sustainable fat loss is not about making you suffer but working with what
works for you.
• Drink 2 cups of water 15-20 min before each meal – Avoid drinking water with your meals!
• Strive for consistency, not perfection!
• Consider taking a daily multivitamin to prevent missing any key nutrients
• Get 7-9 hours of sleep
• Get a reusable water bottle you can take with you everywhere and make it a goal to refill it every few hours
FOOD LOG
Tracking can help you stay focused on your nutrition goals and can reveal your weak spots.
Try tracking your meals throughout this challenge by using a Food Log, like this sample one below.

MEAL TIME WHAT I ATE / DRANK NOTES

1
2
3
4
5
6
7

BEFORE & AFTER PHOTO

 ENJOY THE CHALLENGE.

YOU’VE GOT THIS.

Along your journey, don’t forget to post your

progress using #MOVATI4Fit on social media.
Tag us @movati.athletic on Instagram and
@Movati Athletic on Facebook.

We’ll be cheering you on!