Spring is here, and it’s time to shake off the winter blues, get moving, and prepare for the sunny days ahead! FITNESS PROJECT’s Spring to Summer 4-Week Workout Challenge is the ultimate way to elevate your routine, blending cardio, strength training, and studio classes to help you achieve your fitness goals and with support from RECOVERY PROJECT, featuring cutting-edge recovery tools like the Chill Chamber, plunge patio, saunas, and Therabody Loungers, you’ll stay energized and injury-free while maximizing your results.
Why This Challenge Works
This 4-week plan is designed for total-body transformation, combining the power of effective workouts, smart nutrition, and next-level recovery. Here’s how:
- Strength Training & Cardio: Build muscle, boost metabolism, and improve cardiovascular health.
- Studio Classes: Stay motivated with fun, high-energy classes like FP FIFTY, KettleRow, and Cycle.
- Advanced Recovery: Enhance performance with RECOVERY PROJECT’s innovative tools like red light therapy and compression therapy.
Consistency and recovery are the winning formula for success, and we’ve got you covered on both fronts!

Your 4-Week Schedule
Week 1: Build Your Foundation
- Monday: Strength Training (Full Body) + KettleRow Class
- Tuesday: 30-Minute Cardio + Tour10 Class (Focus on functional movements)
- Wednesday: Recovery Day (Relax in the infrared or traditional sauna at RECOVERY PROJECT)
- Thursday: Strength Training (Lower Body) + FP FIFTY Class
- Friday: 30-Minute HIIT Cardio
- Saturday: Cycle Studio Class
- Sunday: Recovery Day (Visit the Chill Chamber to reduce inflammation and boost energy)
Week 2: Turn Up the Intensity
- Monday: Strength Training (Upper Body) + KettleRow Class
- Tuesday: Cardio Session + Cycle Studio Class
- Wednesday: Recovery Day (Detox with red light therapy or a plunge therapy session)
- Thursday: Strength Training (Full Body) + Tour10 Class
- Friday: FP FIFTY Class + Core Workout
- Saturday: Cycle Class + Compression Therapy with Therabody Loungers
- Sunday: Active Recovery (TheraFace Mask session to rejuvenate skin)
Week 3: Push Your Limits

- Monday: FP FIFTY Class + Core Strength Workout
- Tuesday: Strength Training (Lower Body) + 45-Minute Cardio
- Wednesday: Recovery Day (Hydrate and relax in the infrared sauna or plunge patio)
- Thursday: Upper Body Strength Training + Cycle Studio Class
- Friday: KettleRow Class + Red Light Therapy Session
- Saturday: Compression Therapy with Theraguns on the Therabody Loungers
- Sunday: Chill Chamber Session (Revive and refresh)
Week 4: Finish Strong
- Monday: FP FIFTY Class + Core Focus
- Tuesday: Full-Body Strength Training + Cycle Studio Class
- Wednesday: Recovery Day (Plunge Therapy + Relax in the traditional sauna)
- Thursday: Lower Body Strength Training + KettleRow Class
- Friday: 45-Minute Cardio + Chill Chamber Recovery
- Saturday: Therabody Compression Therapy + TheraFace Mask Session
- Sunday: Celebrate your progress with red light therapy or a plunge session!

Recovery Is the Key to Success
Recovery is often overlooked, but it’s a vital part of any fitness journey. At RECOVERY PROJECT, we provide advanced tools to help you feel your best:
- Chill Chamber: Reduce inflammation and boost your body’s recovery process with a sub-zero experience.
- Plunge Patio: Enhance circulation and muscle recovery with a refreshing cold & warm plunge.
- Saunas: Detoxify and relax with both infrared sauna and traditional sauna options.
- Therabody Loungers: Experience targeted compression therapy to soothe muscles and improve circulation.
- Red Light Therapy: Support weight loss, skin health, and muscle recovery.
- TheraFace Masks & Theraguns: Perfect for rejuvenating skin and providing muscle relief.
Nutrition Tips for Optimal Results
- Fuel Your Workouts: Start the day with a protein-packed breakfast to energize your body.
- Stay Hydrated: Drink plenty of water and consider adding electrolytes after intense sessions.
- Recovery-Boosting Foods: Include antioxidant-rich foods like berries, spinach, and nuts to aid recovery.
- Pre-Workout Snacks: Grab a banana or a handful of almonds 30 minutes before exercise.

Take the Challenge—Transform Your Routine
This Spring to Summer 4-Week Workout Challenge is more than just a fitness plan—it’s a full-body reset designed to get you stronger, healthier, and ready for summer. With expert coaching, state-of-the-art classes, and recovery support from RECOVERY PROJECT, you’ll unlock your potential and feel your absolute best.
Don’t wait—bloom into your best self this spring! Join FITNESS PROJECT and start your transformation today.
Let’s spring into summer—together!