4-Day Workout Plan Inspired by Janhvi Kapoor
Day 1: Lower Body Strength & Glutes
**Focus:** Strengthen quads, hamstrings, and glutes
**Warm-up:**
- 5-10 min brisk walk on treadmill
- Dynamic stretches (leg swings, hip circles)
**Workout:**
- Squats - 3 sets of 12
- Weighted Squats - 3 sets of 8
- Dumbbell Deadlifts - 3 sets of 10
- Split Squats - 3 sets of 8 each leg
- Hip Thrusts - 3 sets of 12
- Donkey Kicks - 3 sets of 15 per leg
**Cool-down:** foam rolling + hip flexor stretches
Day 2: Pilates & Core Stability
**Focus:** Core strength, balance, and mobility
**Warm-up:**
- Light mobility flow (cat-cow, bird-dog, spinal rolls)
**Workout:**
- Reformer Pilates (or mat adaptation):
- Single-leg deadlifts - 3 sets of 8
- Hip lifts - 3 sets of 10
- Wunda Chair forward step-ups (or bench step-ups) - 3 sets of 10
- Side Kick Kneeling - 2 sets of 12 per side
- Plank holds with leg lifts - 3 sets x 30 sec
**Cool-down:** light stretching, especially hamstrings and hip flexors
Day 3: Functional Strength + Cardio
**Focus:** Full-body strength and endurance
**Warm-up:**
- 5 min incline treadmill walk
- Arm circles, jumping jacks
**Workout:**
- Kettlebell Swings - 3 sets of 15
- Machine Rows - 3 sets of 12
- Shoulder Press (dumbbells) - 3 sets of 10
- Leg Extensions - 3 sets of 15
- Split Squats (bodyweight or light dumbbells) - 3 sets of 10 each leg
- Treadmill Intervals: 30 sec run + 1 min walk x 6 rounds
**Cool-down:** walking + deep breathing
Day 4: Glute Activation & Stability
**Focus:** Glutes, inner thighs, and unilateral control
**Warm-up:**
- Glute bridges + band walks - 3 sets each
- Light hip mobility
**Workout:**
- Single-leg Hip Lifts - 3 sets of 10
- Sumo Squats with Heel Raises - 3 sets of 12
- Side Kick Kneeling - 3 sets of 10 per side
- Kettlebell Hip Thrusts - 3 sets of 12
- Resistance Band Lateral Walks - 2 sets of 20 steps
**Cool-down:** Pigeon pose, seated forward fold, hamstring stretches