# Gpt 4 week plan

## Full body strength

Cat-Cow · World's Greatest Stretch · Bodyweight Squat · Glute Bridge · Arm Circle · Squat (Goblet) · Knee Push-Up · Romanian Deadlift · Kettlebell Row (Single-Arm) · Dead Bug · Dead Bug · Suitcase Carry · Hip Flexor Stretch · Hamstring Stretch (90/90) · Child's Pose · Shoulder Stretch (Cross-Body)

### Workout

- 1 × 1-8 Cat-Cow
- 1 × 1-4 World's Greatest Stretch
- 1 × 1-10 Bodyweight Squat
- 1 × 1-12 Glute Bridge
- 1 × 1-20 Arm Circle
- 3 × 1-8 Squat (Goblet) - Kettlebell
- 3 × 1-5 Knee Push-Up
- 3 × 1-10 Romanian Deadlift - Kettlebell
- 3 × 0-10 Kettlebell Row (Single-Arm) - Kettlebell
- 1 × 1-8 Dead Bug
- 3 × 1-8 Dead Bug
- 3 × 1-30s Suitcase Carry - Kettlebell
- 1 × 1s Hip Flexor Stretch
- 1 × 1 Hamstring Stretch (90/90)
- 1 × 1s Child's Pose
- 1 × 1 Shoulder Stretch (Cross-Body)

### Warmup


### Work out


### Cool down


## Upper body & core

Scapular Pull-Up · Knee Push-Up · Kettlebell Row (Single-Arm) · Shoulder Press · Plank · Dead Hang

### Workout

- 3 × 1-5 Scapular Pull-Up
- 3 × 1-5 Knee Push-Up
- 3 × 1-10 Kettlebell Row (Single-Arm) - Kettlebell
- 3 × 1-8 Shoulder Press - Dumbbell
- 3 × 1-30s Plank
- 2 × 1-20s Dead Hang


## Legs & body control

Reverse Lunge · Deadlift · Romanian Deadlift (Single-Leg) · Kettlebell Swing · Leg Raise (Side) · Calf Raise

### Workout

- 3 × 1-8 Reverse Lunge - Dumbbell
- 3 × 1-10 Deadlift - Kettlebell
- 3 × 1-6 Romanian Deadlift (Single-Leg) - Kettlebell
- 3 × 1-10 Kettlebell Swing - Kettlebell
- 3 × 1-12 Leg Raise (Side)
- 3 × 1-12 Calf Raise