MJ Sowah

Four Day Power Plan

Get started today!

This four day power plan is a massive gym routine that works on building muscles, toning up, conditioning, and building your endurance. For best results, follow this plan for 4 weeks. I recommend adding an additional cardio only day to each week.

Goal:
Conditioning

HIIT, Weight Lifting, Cardio, Full Body

1 months program 4 days/week 30-45 mins

Level:
Intermediate

Goal:
Conditioning

HIIT, Weight Lifting, Cardio, Full Body

1 months program 4 days/week 30-45 mins

Level:
Intermediate

Workouts

W1/D1

5.0

HIIT, Strength

W1/D2

5.0

Legs, Intermediate, Bodybuilding, Gym, Toning, Cardio, Back

W1/D3

5.0

Intermediate, Gym, Toning, Legs, Glutes, Bodybuilding

W1/D4

5.0

Gym, Intermediate, Full Body, HIIT, Cardio

Bonus Day

5.0

Cardio, Gym, Intermediate, Full Body

Love this app!!! Every workout is challenging and I've had amazing results

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, straightforward, focused workouts that are enjoyable and effective

Jess

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About MJ Sowah

Online personal trainer

Hello lovely people! My name is MJ and I am a personal trainer with 15 years of experience. I am SO excited to welcome you to my playbook app and online community which will help you achieve your fitness goals through my workout routines and nutrition plans. As a personal trainer I am responsible for educating clients regarding safe use of equipment and proper form/movement. Also I develop, document, and implement one-on-one, partner, and group workout programs that match the needs and goals of my clients. Additionally, I am the creator of Hot Punch Aerobics. For over 6 years, this high intensity low impact work out has combined speed, power, and coordinated moves to help you burn fat while having fun! I’m excited to be your newest accountability partner on your fitness journey! Let’s get started!

Frequently asked questions

What do I need to participate?

You need access to a gym that has standard workout equipment. A positive attitude and dedication to the program

What’s the schedule?

Weight training 4 times per week. 1 day of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk 2 full rest days

How will I get the best results?

Get proper sleep (7-9 hours a night is a must) Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) Drink at least eight 8 oz glasses of water daily Make sure to use active and full rest days to allow muscles to recover

How can I ask you questions?

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.

I want to see your progress!

I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #SowahFit or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

24/7 customer support

[email protected]

In-app chat support

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