Julia | All Women & PP Trainer

128.7K followers

Follow

Follow

Follow

801 saved

795

15

FULL BODY WORKOUT🔥 4 week transformation

2025/1/26 Edited to

Are you ready to embark on a 4-week transformation journey? This full body workout plan is designed specifically for individuals who want to tone their physique using dumbbells only. Each week includes a variety of exercises that target all major muscle groups, ensuring a balanced workout routine. Starting with lighter weights will help you build endurance and establish proper form, which is crucial for preventing injuries. Incorporating strength training into your fitness regimen not only enhances your overall strength but also boosts your metabolism, helping you burn more calories throughout the day. Additionally, it's important to pair your workouts with a balanced diet rich in protein to support muscle recovery. Consider including healthy fats, and plenty of vegetables for optimal nutrition. Don’t forget the significance of rest days in your transformation journey. These allow your muscles to recover and grow stronger. Staying consistent with your workouts and focusing on incremental improvements week after week will lead to remarkable results by the end of the month. Remember, the key to achieving your fitness goals is determination and commitment! Embrace the challenge and watch as your body transforms over these four weeks.

15 comments

How many pounds are those weights?

❤️

See more comments

Related posts

Upper Body dumbbell workout 4 week transformation

9245 likes

FULL BODY BODYWEIGHT WORKOUT 4 WEEK TRANSFORMATION

1749 likes

A 'Before and After' comparison showing a woman's back transformation, with the 'After' image displaying a more toned and muscular back, labeled 'Sexy back workout'.

A woman performing seated cable rows at a gym, viewed from the back, with text indicating 'Seated cable rows (3x10)'.

A woman performing assisted pull-ups at a gym, viewed from the side, with text indicating 'Assisted pull ups (3x until failure)'.

POV: your next upper body workout ⭐️

Hey yall here is my go-to workout for a sexy and toned back: The workouts: - Seated cable row (3x10) - Assisted pull ups (3x until failure) - DB flys (3x10) - Bent over rows (3x10) - Lat pull down (3x10) I usually hit upper body once a week or every two weeks depending on the season (bu

4645 likes

A split image showing a woman's body transformation, with 'BEFORE' on the left depicting a larger midsection and 'AFTER' on the right showing a more toned physique. Text overlay reads 'HOW I TRANSFORM My Body'.

A black screen displaying a 'FUPAAA WORKOUT' routine for Monday, Wednesday, and Friday, detailing three circuits with exercises like Russian Twists, Planks, Squats, Lunges, Mountain Climbers, and Leg Raises.

A black screen with white text indicating 'Cardio Sessions (Tuesday, Thursday, Saturday):', setting the schedule for cardio workouts.

Stubborn Belly Fat + (home workout) 🤸‍♀️

Hey ladies, I wanted to talk about something many of us struggle with: stubborn belly fat. I’ve been there, I hated my body at one point and felt trapped, avoiding certain clothes and social events because I didn’t like how I looked. But I realized my size shouldn’t control my life, so I decided to

17.7K likes

One Week Workout Plan

#workoutmotivation #fitnesslifestyle #healthyrecipes #summer #bodytransformation

2898 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."

A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.

A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.

Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑

For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat

2728 likes

THIGHS & LEGS WORKOUT 4 WEEK TRANSFORMATION

2609 likes

Quick Dumbbell Full body workout!

FULL WORKOUT 🔥 If you joined in to our end of June challenge I would love to know two things: 1️⃣: What days this week are we cutting out sugar? 2️⃣: What days this week are we working out? Let me know in the comments 🙌🏾 FULL WORKOUT 🔥 🔥Squat To Front Raise 4 x 12 🔥Curl And Press

22.4K likes

Full body Fat burning Workout For Women!

FULL WORKOUT 🔥 Did you hear? My newest app Wellness 365 Drops TOMORROW!! For the first 500 women to sign up you get: 😱 25% discount from your membership price 😱My exclusive Hormone Improvement Checklist 🤯Get entered for a chance to win a gift card for the best transformation after 6 w

452 likes

Fullbody workout to burn fat and tone up your body

Fullbody workouts will absolutely help you lose fat, tone your body, and burn more calories in less time. These are beginner friendly workouts, start off with 3sets of 10-12reps. For my busy girls and working mamas who need to get in and out the gym quickly, but still want to put your body to W

2023 likes

Week 1 transformation 💪🏾

As we head into the weekend for a rest day, this is the results of week 1! Make sure you do the full workouts with me on YouTube ❤️ #fitnessjourney #workoutmotivation

1808 likes

Full body workout

#bodyworkout #bodyweightworkout #bodytransformation #roomtour #lemon8challenge

2236 likes

A yellow and black Life Fitness chest press machine at Planet Fitness, with blue text overlay indicating 'CHEST PRESS 12X2'. The machine is part of the '30 Minute Express' circuit.

A yellow and black Life Fitness leg press machine at Planet Fitness, with green text overlay indicating 'Leg press 15X2'. The machine is part of the '30 Minute Express' circuit.

A yellow and black Life Fitness lat pulldown machine at Planet Fitness, with white text overlay indicating 'LAT PULL DOWNS 12X2'. The machine is part of the '30 Minute Express' circuit.

Planet fitness: full body 🥵🔥

(The stop light was broke so these machines were just open and gym was packed) 🔥warm up: 5 minutes on the stair master 🦋chest press: 12X2 🖤 leg press: 15X2 🦋lat pull downs:12X2 🖤shoulder press: 12X2 🦋leg curls:15X2 🖤 abdominal pull:20X2 🦋seated row:14X2 🖤leg extensions: 30X2 🦋 tricep ex

254 likes

A woman in a gym performs a dumbbell chest press on an incline bench, extending dumbbells upwards. The image introduces a beginner full-body dumbbell workout.

A woman lies on a flat bench, performing a dumbbell chest press with dumbbells extended upwards. Text indicates "DUMBBELL CHEST PRESS, 3 sets of 8-10 reps."

A woman performs step-ups in a gym, stepping onto a platform while holding a dumbbell. Text indicates "STEP-UPS, 3 sets of 6-10 reps."

Dumbbell workout for beginners (full body!)

Here are the details: Dumbbell chest press: 3 sets of 8-10 reps - Lay flat on a bench, feet planted firmly on the ground - Start with dumbbells out at chest level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, squeezing the chest - Slowly bring them back down S

238 likes

7-Day Full Body Gym Routine

This is a full body gym routine you can repeat every week.No fluff.No overthinking.Just consistency and effort.If your workouts haven’t been working, start here. Save this for your next gym session 🩵 #workoutoutroutine #gymtips #glowupjourney #bodytransformation #gymgirly

569 likes

3️⃣ Week Summer Body Plan in 3️⃣ Moves 💦☀️

This 3 week summer body transformation plan makes it easy with just 3 movements, which makes it great for beginners or busy girls who don’t have a ton of time to workout! 💦 1️⃣ The first exercise is squats - adding squats into your routine is a great lower body compound movement and targets all

579 likes

An aisle at Five Below showcasing various fitness equipment like massagers, resistance bands, posture trainers, and medicine balls, with text overlaying 'FULL BODY At Home Workouts 5 Below Fitness Equipment + BUILD MUSCLE + BURN FAT Swipe'.

A display of 3-pack mini resistance bands, ideal for glutes, hips, and hamstrings, with suggested exercises including Glute Bridge, Lateral Walk, Donkey Kicks, Banded Clamshells, and Single Leg Deadlift.

Pink dumbbells on a shelf, recommended for back, biceps, triceps, and shoulders, with exercises like Shoulder Press, Arnold press, Alternating Tricep Kickback, Alternating Supermans, Reverse Flys, and Reverse Arm Flutters.

At home workout | full body plan!

Thanks to @Five Below ! You can kickstart a full-body workout routine at home with just $20-$30! For a balanced full-body workout, choose one exercise for each major muscle group (Shoulders, Biceps, Triceps, Back, Glutes, Hamstrings, Quads). To promote muscle growth and fat loss, aim for 3-4 sets

1931 likes

Full body workout❄️ Ready for your Winter Sculpt

While everyone’s waiting for January to “start fresh,” you’ll already be 4 weeks into your dream body. This is the RELOAD Sculpt & Shred Reset — 8 weeks to tighten your waist, lift your glutes, and glow through the holidays. 💪 Just 30–40 mins/day. 🍑 Home or gym. 💎 400+ transformations

105 likes

POST PARTUM 12 week workout plan

I put together this 12 week plan so that you don’t have to worry about what to do. First off, the first 12 weeks are where you should rest and recover the most. Remember that it took 40 weeks to make this baby and your body is going through major changes, so give yourself some grace. You can ta

931 likes

A yellow Planet Fitness Seated Row machine is shown, part of a weight loss full-body workout. The text overlay indicates 'Seated Row 25x2 110 lbs'.

A purple Planet Fitness Hip Adduction machine is featured. The image includes text stating 'Hip Adduction 25x4 205 lbs' for a full-body workout routine.

A yellow Planet Fitness Tricep Extension machine is displayed. The workout instruction 'Tricep Extension 25x2 60 lbs' is overlaid on the image.

Weight loss Full body workout routine!

Do this work out 3 to 5 times a week and you’ll see results within three months! #getfitwitme #weightloss #weightlifting #weightlossmotivation #motivation #planetfitnessworkout #fullbodyworkout #Fitness #workoutplan #workoutroutine

153 likes

A workout plan for Monday, targeting butt, legs, and abs. It includes 20 minutes of cardio, 20 squats, 20 lunges, 25 dead lifts, 40 crunches, and 40 reverse curls, with exercise descriptions.

A workout plan for Tuesday, targeting arms and chest. It includes 20 minutes of cardio, 15-20 push-ups, 20 chest presses, 20 chair dips, and 40 biceps curls, with exercise descriptions.

A workout plan for Wednesday, targeting back and shoulders. It includes 20 minutes of cardio, 25 jumping jacks with weights, 20 lateral raises, 40 front raises, and 20 shoulder presses, with exercise descriptions.

Full 5 Day Workout Plan

#myworkout #beginnerprogram #workbreakworkout #backtofitness #workoutprogram #bodytransformation #embracevulnerability #healthylifestyle2024

12 likes

4x a weekworkout split

For my busy girl that want to get fit 🫧✨ #bodytransformation #workoutsplit #workoutsplitideas #busygirlworkout

46 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1575 likes

4-Week sculpt glutes & legs home workout challenge

Starting this 4-week squat challenge as a little promise to myself — not to “fix” anything, but to feel stronger, more grounded, and more in tune with my body. I’ve always wanted a consistent, doable way to build lower body strength at home, and this one actually feels approachable. It’s not ab

64 likes

Workout routine for lifting 4 days per week

If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself! Day 1: Glutes & hammies Here's an example workout you can do: - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glu

335 likes

4x per week slimming workout plan

Here is an example plan with exercises and reps that would fit into this structure! Day 1: Glutes & hammies workout Example Workout - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glute medius kickback 3 x 8-10 - Hamstring curl 3 x 10-12 Day 2: Back & biceps workout Example Work

1125 likes

A woman in workout attire stands in a gym hallway, holding a pink water bottle and phone. An overlay reads 'a week of workouts HOW TO PLAN 3 LIFTING WORKOUT DAYS', introducing a 3-day lifting workout plan.

A woman performs a sumo squat with dumbbells in a gym. An overlay details 'day 1: FULL BODY EXAMPLE WORKOUT' including sumo squats, lunges, bent over rows, shoulder press, triceps extension, and hammer curls.

A woman from behind uses a gym machine, with arrows highlighting her back muscles. An overlay describes 'day 2: UPPER BODY EXAMPLE WORKOUT' featuring machine rows, lat pulldowns, overhead press, overhead extension, and reverse flyes.

3 days per week workout plan to get fit!

If your goal is to work out 3 days a week and build some solid lifting strength, here's a great plan for you to follow, including example workouts! Feel free to substitute for whatever exercises you'd like: We want to hit each muscle group 2x per week, so day 1 is going to be a full body

40 likes

4 exercises for a full lower body workout 🍑

You don’t need complicated workouts to sculpt your legs & glutes this summer. You need structure, consistency & exercises that actually build shape ✨ Summer just started.. The whole season is still ahead 💭 Everything already structured in biö 🔗 #lowerbody #lowerbodyworkout

34 likes

An overhead view of a gym floor with dumbbells, a 45 lb weight plate, and a person's feet in white sneakers. The text "Workout Challenge" is overlaid, introducing a gym challenge.

A woman in black gym attire takes a mirror selfie in a gym, leaning on a squat rack. Overlaid text details the Monday workout: squats, plank, Russian twists, jumping jacks, crunches, lunges, knee pull-ins, and butt kicks.

A person from behind, wearing headphones, performs a back exercise on a gym machine. Overlaid text outlines the Tuesday workout: lat pulldowns, seated cable rows, bent-over rows, hammer curls, and assisted pull-ups.

Gym Workout Challenge-One Week🤍💪

5 DAY WORKOUT CHALLENGE. Comment Your Favorite Workout:) Like and Save!! Come Back For Healthy Meal Plans!! #workouttips #workouts #gymideas #summerbod #bodytransformation

668 likes

A woman in black workout attire takes a mirror selfie in a gym, with text overlay "HOURGLASS BODY EXERCISES" and "Lemon8 @charlie_baker".

A close-up of a person's legs in blue workout leggings on a mat, with text explaining the importance of balancing upper, core, and lower body exercises for an hourglass figure.

A close-up of a person's midsection and thighs in blue leggings, with text describing "Lateral arm raises" and "Alternating Dumbbell Press" exercises.

Full Body Workout ❤️‍🔥 Beginner Friendly ❤️‍🔥

Planning the ideal hourglass figure workouts? You might think it's all about the abs, but creating that coveted small waist involves targeting various muscle groups. It's crucial to strike a balance between upper body, core, and lower body exercises for those perfect curves. 🦋Lateral arm

541 likes

Full body workout 4 WEEK TRANSFORMATION

431 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥

Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"

1788 likes

Full Body Workout 💪🏼 at home!

#workoutathome #Fitness #workout #summerbod #bodytransformation

142 likes

SLIM YOUR ARMS WITH THIS UPPER BODY WORKOUT

Slim your arms with this quick and efficient dancer arms workout! As always, grab a set of 1-3 lb light weights or some water bottles or cans. Let’s get going! 1 min each exercise Take a 1 min rest Repeat 3x Upper body resistance or strength training has a long list of benefits. It hel

192 likes

Full body workout

#work out 💪 #huge muscles 💪🏼 #focused on strength training #bodytransformation

181 likes

A black background with white text titled 'Build an Upper Body Day' and 'Start Here'. It lists different focus options for an upper body workout, such as Push, Pull, Arms, Upper (no arms), Shoulders, Back, and Chest.

A black background with white text titled 'Pick 2-4 COMPOUND EXERCISES'. It details various shoulder exercises, including different variations of presses, lateral raises, front raises, upright rows, and around the worlds.

How To Build an Upper Body Workout

You guys loved my leg day version of this and asked for an upper body one as well! 💪🏼 so here she is 🤗 A full guide breakdown to how to create an upper body workout! I recommend hitting upper body 2-3 a week depending on your goals. If you want to grow and define a particular muscle group

215 likes

Full Body Dumbbell 4 week transformation workout

324 likes

Lower Body workout 🎉 week 3!

It’s week 3 of the 4 week transformation!😘🎉 you ready? For the free form, check out the beacons link in my bio under the TikTok link by my at name 💜 #homeworkout #fitnesschallenge

232 likes

A split image showing a woman's glute transformation, with text overlay "BOOTY BUILDER 8-WEEK PROGRAM SWIPE" and the Lemon8 username @sophiaceperofit.

A woman performing RDLs in a gym, with text overlay "WORKOUT 1" listing exercises: RDL's, Hip thrusts, Step-ups, and Kickbacks. Includes Lemon8 username @sophiaceperofit.

A woman performing a cable kickback in a gym, with text overlay "WORKOUT 2" listing exercises: Box squats, RDL's, Hip thrusts, and Kickbacks. Includes Lemon8 username @sophiaceperofit.

8-WEEK BOOTY BUILDER WORKOUT PROGRAM🍑

Jumpstart your glute growth in 8 weeks with this 8 week booty builder workout plan.🍑 Wait at least 48-72 hours before doing another glute workout & cycle through these workouts for 8 weeks! Set & rep amounts listed below ⬇️ Workout 1: 1. RDL’s 3 x 8 2. Hip thrusts 3 x 10 3. Step-

519 likes

Full upper body..

Imagine 8 weeks from now… Your waistline curves inward. Your glutes look fuller and lifted. Your stomach sits flatter in every outfit. Your body finally looks shaped — not just smaller. Not “trying.” Built. Because RELOAD isn’t cardio chaos. It’s designed to: ✔ Build round, ele

189 likes

full body is an option💪🏼

one of my pet peeves is lifting an odd number of days… it feels like i’m neglecting one part of my body pair this full body lift with my upper and lower days if you know you can only lift 3 or 5 days a week 🤩 #workout #fullbodyworkout #lifting #girlswholiftheavy #bodytransformationi

11 likes

Pilates core + upper body workout

Beginner friendly 5 exercise workout routine. Target your lower abs, back, arms, and shoulders with these exercises. 1. Table top dips -start in a table top -bend your elbows, tap your glutes on the mat -squeeze through your triceps -press up -8 reps 2. Reverse plank -press up into

172 likes

Full waistline workout

#waistworkout #slimwaistworkout #bodytransformation

99 likes

GROW YOUR GLUTES NOT YOUR THIGHS🍑 Full Workout✨

the ultimate glute workout for growing your GLUTES only! 🙌 these exercises are all made to be “glute bias” so it redirects focus away from the legs and primarily to the glutes🍑 now there is absolutely nothing wrong with growing the legs!! i just know there are a lot of ✨quad dominant girlys✨ ou

266 likes

Full body workout

#work out for me..💋 #summerbod #bodytransformation #lemon8bookclub #glutes

83 likes

FULL BODY WORKOUT 4 WEEK TRANSFORMATION

231 likes

A woman in athletic wear performs a split stretch on the floor, with text overlaying 'FULL BODY WORKOUT My workout on full body day'. She wears a pink wrap top, black sports bra, white shorts, leg warmers, and ballet flats, setting the tone for a fitness routine.

A woman in a cap and athletic wear walks on a treadmill, facing away from the camera, with a large window view. Text overlay reads 'warmup: 10 minutes walking on treadmill', illustrating the initial phase of a workout routine.

A woman uses a rowing machine in a gym, actively pulling the handle. Text overlay states 'Step¹ weighted rowing machine 10x3', detailing the first exercise of the full-body workout.

Full body workout 🏋🏻‍♀️ to get stronger

I don't consider myself a "gym girlie" but I do like to do three workouts a week. Just getting in some forms of movement is great, and I like to do low-impact with weights. - Full body day - Arm and back day - Leg day Each day I warmup, cool down and do four exercises! Here are

396 likes

A woman demonstrates a lunge, highlighting the glutes, quads, hamstrings, and calves. The image promotes a full leg workout to blast fat and build lean muscle.

Two frames illustrate the calf raise exercise, showing the starting position with heels lowered and the elevated position on tip-toes. The exercise is prescribed for 2 sets of 15-20 reps.

Two frames show a woman performing a curtsy lunge with dumbbells. The first frame shows the standing start, and the second shows the lunge position. This exercise is for 2 sets of 8-10 reps per side.

Full leg workout to burn fat and grow lean muscle

This workout will target all parts of your leg to really burn fat and build lean muscle! Calf Raise (2 sets of 15-20 reps) - Stand on an elevated surface - Begin with only your toes elevated, heels lower than toes - Push up onto your tip-toes - Slowly come all the way back down again - Yo

51 likes

Full upper body workout

PUSH WORKOUT FOR ALL FITNESS LEVELS 🫶 — because we love high volume workouts over here . hope you guys love this one! The shoulder and chest pump was too good . Make sure to save & share w ur gym bestie so u guys can do. #Fitness #gymmotivation #bodytransformation #fitnessjourney

592 likes

Full body @ home workout

Equipment needed: Dumbbells 3sets and 12 reps of each exercise #athomefullbodyworkout #fullbodyweightlossworkout #workoutsfromhome #bodytransformation

19 likes

See more