Workouts by Winter
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Four by Forty-Five
Get started today!
Four weeks, four workouts per week, 45 minutes each. This is a series of strength & conditioning workouts designed for those seeking strength & muscular endurance in a compact format.
Each week contains two upper body workouts and two lower body workouts. They take a functional approach to fitness and rely heavily on barbell and dumbbell work.
All workouts include sort of high intensity finisher to help you get the most out of each session.
Goal:
Strength
Strength
Weight lifting, Functional, HIIT, Full Body
4 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Weight lifting, Functional, HIIT, Full Body
4 weeks program
4 days/week
45-60 mins
Level:
All Levels
All Levels
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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 Airplay, Chromecast, Firestick and Cast2Web.
Reminders
Set workout reminders to stay on track!
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About Workouts by Winter
Online personal trainer
Welcome! I hope you're ready to sweat. I'm just an ordinary gal who fell in love with working out, getting stronger, and training others. I love to create (and do!) challenging workouts and help others regain their confidence through fitness. My style of training is functional fitness, with an emphasis in strength, power, mobility, and endurance.
Frequently asked questions
What does four by forty-five mean?
4 workouts per week, all workouts are roughly 45 minutes long!
Who is this program for?
This program is for those seeking to build strength, endurance, and confidence in the gym. All workouts take a functional approach to fitness and are designed to get the most out of your sessions when you're low on time.
Are the workouts the same each week?
No! We follow the same weekly split but each week comes with fresh workouts. Once the 4-week cycle is complete, the program can be continuously repeated with progressive overload to get the most out of it.
What is the weekly split?
Two upper body days (one push & one pull), and two lower body days (one anterior focused & one posterior focused).
What equipment do I need?
Barbell, rack, dumbbells, bench/box, kettlebells, and some form of cardio.
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