The 4x52 Fitness Plan

The plan is really just a commitment. There's no specifics.

The 4x52 plan is simply working out – in some capacity – 4 days per week for 52 weeks.

You can do more, but aim for at least 4 days of exercise per week every week.

Now, that doesn't mean you must do 4 lifting sessions every week!

This could be 3 lifting sessions plus 1 day of conditioning, a fitness, class, yoga, or even just getting on the floor and doing some ab work or pushups. That 4th day is often just a longer walk.

You could do 2 lifting days per week along with at least 2 bodyweight or general cardio days per week.

Or, you could aim for 4 days of lifting per week.

I still recommend getting your steps in during those other days, but at a minimum, do SOME form of formal (even if it's low intensity) exercise 4 days per week.

Personally, I like to do something every day.

I almost always get 10,000+ steps per day. But I find lifting 4 days per week works perfectly for me. And then I'll do something recreational or brief conditioning on 1-3 other days per week.

Often, my week will break down something like this:

4 days of lifting weights for around 30-45 minutes each session.

2 days of 5 rep kettlebell swings or cleans every minute on the minute for 10-20 minutes. 

1 day swinging my clubs, going for a longer walk, or doing some easy recreational activity.

In my case, the 4x52 equals out to how many days per week I lift per year. Sometimes I lift as many as 6 days per week (but those sessions will always be a bit shorter). But, in general, I think everyone should adopt a 4x52 mindset and check the box of exercise at least 4 days per week, every week.

Give it a shot and let me know how you feel, look, and think in 12 months from now.

If you need help or accountability, check out one of me free ebooks, my $5 ebooks, or click the link below to sign up for my online coaching service that's currently 50% off!

https://www.trainerize.me/profile/benen/?planGUID=441fa3a8dc6a4963a6d1113e61ab2f83