4-30-10 Method Free Workout Plan (PDF) | Nourish Move Love (2024)

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What is the 4/30/10 workout method pdf free download? ›

The “4-30-10” method is a way of structuring a weekly workout plan: 4 – four strength training workouts per week. 30 – 30 grams of protein at breakfast, lunch and dinner. 10 – ten thousand steps per day (for reference, 10,000 steps is approximately five miles).

The 4-30-10 Method completely transformed my health years ago. Here's the breakdown:✨ 4 strength training workouts per week 30 grams of protein for breakfast lunch and dinner 10k steps day You can easily start following this method: 1. Decide which days you're going to workout.

Nike Training Club is a free fitness app with a robust workout library that includes one-off workouts as well as periodized programs led by certified instructors. Unlike most apps on this list, Nike Training Club doesn't have a free and premium version; it's just free.

“The 3-2-1 stands for three days of strength training, two days of Pilates, and one day dedicated toward your cardio work,” Fisher stated. While the routine means you must work out six days a week, the content creator claims the method is more manageable than most.

To start your day with energy, try my 5-5-5-30 morning routine: • 5 push-ups • 5 squats • 5 lunges • 30-second plank Do it right when you get out of bed. It'll jumpstart your metabolism and give you a natural energy boost. I've been doing this since college—it works.

The '5/20' principle, detailed below, starts hard and heavy but shifts gears, to move you up in reps until you reach a fiery, 20-rep crescendo. This workout targets your pecs, hitting them from all angles, ensuring maximum growth, in minimum time.

To do the 12-3-30 treadmill workout, you set a standard treadmill to incline level 12 and walk at 3 miles per hour for 30 minutes. A fitness influencer created the workout to lose weight, but trainers say it offers greater benefits for endurance and strength.

Lindsey Bomgren is a Certified Personal Trainer, Group Fitness Instructor and Pre/Postnatal Training Specialist. Lindsey is the founder of Nourish Move Love, an online publishing company that creates free home workouts for women.

What Is the 3-2-8 Workout? There are two variations on the 3-2-8 workout around: One has three days of strength training, two of barre and Pilates per week, with 8,000 steps per day; the other swaps the strength and Pilates to be two days of strength, three days of barre/Pilates per week and 8,000 steps per day.

I started NML in 2015 as a 'blog' to create + sell 20 minute home workout videos (remember when workout DVD's were a thing?). Then I learned I could make a living sharing workout videos for free (monetizing through website ads, brand partnerships, affiliates and more).

What is the best free online workout program? ›

“Taking 10,000 steps a day is a traditional goal in achieving fitness and lowering the risk of heart disease and stroke,” Dr. Liana Casusi, MD, a licensed physician, tells Parade.com. "However, studies have shown that at least 15,000 steps daily is optimal to shed a few pounds for weight loss.

Generally, aim to exercise five days per week. Still, the number of days you work out may vary depending on your available time and fitness level. Try doing a mix of cardio and strength training exercises during the week. You can mix up the type of workouts you do across alternating days or on the same days.

To do the 12-3-30 treadmill workout, you set a standard treadmill to incline level 12 and walk at 3 miles per hour for 30 minutes. A fitness influencer created the workout to lose weight, but trainers say it offers greater benefits for endurance and strength.

In order to see results at the gym, lose weight or even maintain overall health, we're told that it's an 80/20 balance. Meaning 80% of your results comes from the food you eat, and only 20% of your results come from your workouts.

The method consists of 15 minutes of cycling on an exercise bike, 15 minutes on the elliptical machine, and 15 minutes on the treadmill. Altogether, you're getting 45 minutes of cardio without getting bored. Plus, you're targeting slightly different muscles on each machine.

12-3-30 Workout Without a Treadmill

Find a hill-y area near you and walk at a fast but comfortable pace for 30 minutes. You'll get a similar effect as the 12-3-30 since you'll be utilizing incline at around the same pace you'd be going on the treadmill.