Week 4 of 6 · Ignite: Foundations
Deload
Pull back intentionally. Same movements, reduced volume, lighter weight. This week lets your nervous system recover and your muscles consolidate the strength built in Weeks 1–3. Skipping deload weeks is one of the most common reasons people plateau. Do this week exactly as written.
Back to 3 sets Reduce weight 20% Shorter cardio More yoga Essential — do not skip
Day 1 · Strength
Upper Body
Same movements as Week 2. Drop weight 20%. 3 sets. Focus on perfect form.
Push · Pull · 3 Sets · Deload — Reduce Weight 20%
💡
Deload intention Drop all weights by 20% from Week 3. Move slowly. This week is about recovery and technique — not challenge.
🧘
Pre-Workout · 15 Min
Upper Body Yoga Flow
Guided by Amber · Naja Yoga
Start →
Main Lifts — 3 sets · 10 reps · 90 sec rest
DB Bench Press
3 sets · 10 reps
Lighter than Week 2. Focus on perfect path and chest contact.
Seated Cable Row
3 sets · 10 reps
Lighter weight. Feel every muscle fiber in your back working.
DB Shoulder Press
3 sets · 10 reps
Seated. Light and controlled.
Lat Pulldown
3 sets · 12 reps
Lighter than Week 2. Full stretch at top. Full squeeze at bottom.
Finisher — 2 rounds only
↕ Superset
Tricep Pushdown
10 reps · light
Bicep Curl
10 reps · light
Home Upper — 3 sets · lighter
Knee Push-Up or Easy Push-Up
3 sets · 8 reps
Easy pace. This is not a max effort week.
DB Row
3 sets · 10 reps each
Light DB. Perfect form only.
DB Shoulder Press
3 sets · 10 reps
Light. Controlled.
Wall Angels
3 sets · 10 reps
Slow and deliberate.
Bodyweight Upper — 3 rounds · easy pace
Push-Up
8–10 reps · not to failure
Chair Dip
8 reps
Pike Push-Up
6 reps
Superman Hold
10 reps · 2 sec hold
Day 2 · Cardio
Interval Run
5 rounds. Shorter hard efforts. Longer recovery. This is a recovery run.
5 Rounds · 45 sec hard / 90 sec easy · ~25 min
💡
Deload run Intentionally easier this week. Shorter hard efforts, more recovery. Your cardiovascular system adapts during rest — not just during work.
🧘
Pre-Workout · 20 Min
Pre-Run Yoga Flow
Guided by Amber · Naja Yoga
Start →
Easy walk warm-up 8 min
Hard effort — moderate intensity only 45 sec
Easy walk recovery 90 sec
Repeat × 5 rounds 11 min
Cool-down walk 5 min
Deload Pacing

Hard effort should feel like a 6 out of 10 this week — not 8 or 9. You are recovering. Trust the process.

March warm-up 5 min
Step jacks — moderate effort 45 sec
Slow march — recovery 90 sec
Repeat × 5 rounds 11 min
Cool-down + stretch 5 min
Easy walk warm-up 8 min
Brisk walk only — no running 45 sec
Easy walk 90 sec
Repeat × 5 rounds 11 min
Cool-down walk 5 min
Day 3
Rest & Recover
🌿
Rest is where progress lives.
Week 4 deload: rest more than usual.
Today's Toolkit

🚶 Gentle Walk — 20 min easy. No intensity.

🧘 Naja On-Demand — Restorative or gentle class with Amber.

💧 Hydrate & eat well — Muscle repairs using the protein and nutrients you eat today.

😴 Sleep — 7–9 hours. The most powerful recovery tool available.

Day 4 · Strength
Lower Body
Quad dominant. Same movements as Week 2. Lighter weight. 3 sets.
Quad Dominant · 3 Sets · 12 Reps · Deload — Reduce Weight
💡
Deload lower body Same exercises as Week 2. Drop weight 20%. Focus on depth and perfect range of motion. This is technique week.
🧘
Pre-Workout · 20 Min
Lower Body Yoga Flow
Guided by Amber · Naja Yoga
Start →
Quad Focus — 3 sets · 12 reps · 90 sec rest
Goblet Squat
3 sets · 12 reps
Lighter than Week 2. Perfect depth. Full range.
Walking Lunge
3 sets · 10 reps each
Light or bodyweight. Perfect form.
Leg Press
3 sets · 12 reps
Reduce weight from Week 3. Full range. Slow eccentric.
Wall Sit
3 sets · 30 sec
Bodyweight only. Just hold.
Calf Raise
3 sets · 15 reps
Light weight. Full range.
Home Quad Focus — 3 sets · easy
Goblet Squat
3 sets · 12 reps
Light DB. Perfect form.
Reverse Lunge
3 sets · 10 reps each
Bodyweight. Slow and controlled.
Step-Up
3 sets · 10 reps each
Bodyweight only.
Wall Sit
3 sets · 25 sec
Travel Quad Circuit — 3 rounds · easy
Bodyweight Squat
12 reps · slow
Reverse Lunge
10 reps each · controlled
Step-Up
8 reps each
Calf Raise
15 reps
Day 5 · Yoga
45 Min Yoga Flow
Full guided sequence by Amber · Naja Yoga On-Demand
💡
On the mat today Longer holds, more silence this week. Let gravity do the work.
✨
Full Session · Guided
45 Min Flow with Amber
Naja Yoga On-Demand · All levels
Start →
Sequence Overview
01
Centering + Breath
5 min · Land in the body. Let the week go.
02
Cat / Cow + Spinal Flow
3 min · Warm the spine. Move with breath.
03
Sun Salutation A × 3
6 min · Shorter this deload week.
04
Sun Salutation B × 3
6 min · Chair and Warrior I integrated.
05
Standing Flow
8 min · Warrior II, Triangle, Half Moon.
06
Hip Opening
7 min · Pigeon, Lizard, Figure Four. Extra long this deload week.
07
Seated Folds + Twists
5 min · Forward fold, seated spinal twist.
08
Savasana
3 min · Full rest. Do not skip this.
Day 6 · Aerobic Base
Zone 2 Cardio
30 minutes at a conversational pace. Build your aerobic engine.
Zone 2 · 30 Minutes · Conversational Pace
💡
What is Zone 2? 60–70% of max heart rate. You should be able to hold a full conversation. If you cannot — slow down. The adaptation happens when you stay in zone.
Easy walk warm-up 5 min
Zone 2 easy jog or walk 20 min
Cool-down walk 5 min
Zone 2 Check

Full sentence test. If you can't speak comfortably — slow down. Week 4 target: 30 minutes.

March warm-up 5 min
Steady low-impact cardio — step jacks or march 20 min
Cool-down stretch 5 min
Home Option

Put on a podcast. Step jacks, marching, stationary bike — all valid. Stay at a pace where you could hold a conversation.

Easy walk warm-up 5 min
Brisk walk or easy jog 20 min
Cool-down walk + stretch 5 min
Travel note

City walking at a brisk pace counts. Let the environment be your treadmill.

Day 7 · Strength
Glute & Hamstring
Posterior chain. Deload. Same movements as Week 2. Lighter, shorter.
Glute & Hamstring Dominant · 3 Sets · 12 Reps · Deload
💡
Deload posterior chain Drop weight and volume. Same movements as Week 2. Let your hips and hamstrings recover before Week 5 push.
🧘
Pre-Workout · 20 Min
Pre-Workout Yoga Flow
Guided by Amber · Naja Yoga
Start →
Posterior Chain — 3 sets · 12 reps · 90 sec rest
Hip Thrust (bodyweight)
3 sets · 12 reps
Back on bench. Bodyweight only. Perfect squeeze.
Romanian Deadlift (DB)
3 sets · 12 reps
Lighter than Week 3. Perfect hinge. Feel the stretch.
Good Morning (bodyweight)
3 sets · 12 reps
No bar. Just bodyweight. Slow.
Hamstring Curl (machine)
3 sets · 12 reps
Lighter than Week 3. Slow eccentric.
Donkey Kick
3 sets · 12 reps each
Bodyweight. Controlled.
Home Posterior Chain — 3 sets · easy
Glute Bridge
3 sets · 15 reps · bodyweight
Floor. No added weight.
Single Leg RDL
3 sets · 10 reps each · light
Good Morning
3 sets · 12 reps · bodyweight
Donkey Kick
3 sets · 12 reps each
Travel Posterior Chain — 3 rounds · easy
Single Leg Glute Bridge
10 reps each · controlled
Good Morning
12 reps · slow
Reverse Lunge
8 reps each
Fire Hydrant
12 reps each
← Week 3 Week 5 →