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This 4-Week Challenge includes workouts that can all be done at home using either dumbbells or resistance bands. The recommended structure is outlined below—but feel free to adjust it based on your individual needs! Note: for lower impact workouts, please see the beginner version of this program! Weekly Workout Schedule: Monday: Lower Body Tuesday: 30 minutes of cardio (your choice: walking, biking, swimming, hiking, running, elliptical, etc.) Wednesday: Upper Body & Core Thursday: Cardio (walking, biking, swimming, hiking, running, elliptical, etc.) Friday: Full Body HIIT Saturday: Workout of choice or rest day Sunday: Rest Day Enjoy!