7-DAY

"4-30-10" METHOD

What Is The 4-30-10 Method?

This Workout Plan combines: ✅ 4 strength workouts ✅ 30g of protein/meal ✅ 10K steps/day

Daily Guided Workout Videos

7-DAY PLAN: Mon: Full Body Tues: Upper Body Wed: Walk Thurs: Lower Body Fri: Full Body Sat: Walk Sun: Mobility

DAY 1

FULL BODY STRENGTH

35-Minute Full Body Dumbbell Workout

DAY 2

UPPER BODY

30-Minute Standing Dumbbell Arms

DAY 3

10K STEPS

Walk/Jog OR 15-Minute Cardio At Home

DAY 4

KETTLEBELL LEGS

30-Minute Low Impact Leg Day Workout

DAY 5

FULL BODY STRENGTH

30-Minute Total Body Dumbbell Workout

DAY 6

10K STEPS

Walk/Jog OR 20- Minute Cardio

DAY 7

MOBILITY

15-Minute Active Recovery

The 4-30-10 method is effective because it allows you to reap the benefits of different types of workouts!

Tap below for high-protein snack ideas to help you get 30g at each meal!