Featured Home Workout Plan

4-Week Full Body Reset Workout Plan

A structured 4-week home workout plan designed to help you build strength, improve mobility, support posture, and create a consistent full-body training rhythm with the EINNO WellMotion Stand.

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Who This Plan Is For

The 4-Week Full Body Reset is built for people who want a clear, approachable way to start strength training at home without complicated programming, heavy equipment, or high-impact workouts.

Home Wellness Beginners

For users who want a guided home workout plan that feels simple, structured, and easy to repeat.

Routine Rebuilders

For people returning to training after a break and looking for a manageable three-day weekly rhythm.

Strength + Mobility Users

For users who want full body strength training with mobility, posture, balance, and core control included.

Low-Impact Training Users

For people who prefer controlled resistance training over jumping, running, or floor-heavy routines.

Training Benefits

Strength

Build controlled strength for daily lifting, carrying, and standing.

Mobility

Move more freely with smoother, more coordinated movement patterns.

Balance

Practice supported movements for steadier lower-body control.

Posture

Support upright posture through shoulder, back, and chest work.

Consistency

Follow a simple weekly structure that is easy to repeat at home.

Program Progression

Each week has a clear purpose, moving from basic movement control to more complete full-body coordination.
1
Week 1

Foundation & Confidence

Learn the movement patterns, start with light resistance, and focus on controlled form.

2
Week 2

Strength & Range

Build a stronger training rhythm with upper body, lower body, and core exercises.

3
Week 3

Balance & Control

Connect posture, stepping, stability, and functional strength for everyday movement.

4
Week 4

Full Body Completion

Bring the major movement patterns together into one complete home training week.

Your Complete Full Body Workout Plan

Train three days per week with at least one rest day between sessions when possible. Keep the resistance light at first and complete each movement with steady control.
Week 1

Foundation & Movement Confidence

Day 1

Upper Body Posture Reset

Open the chest, activate the upper back, and build basic arm control.

  • Chest Expansion2 × 10–12
  • Standing Biceps Curl2 × 10–12
  • Standing Lateral Raise2 × 8–10
  • Triceps Pushdown2 × 10–12
  • Bent-Over Lateral Raise2 × 8–10
Day 2

Lower Body Stability Basics

Practice supported squatting, hip control, and steady stepping.

  • Assisted Squat2 × 8–10
  • Standing Hip Extension2 × 10 each
  • Standing Leg Curl2 × 10 each
  • Suspended Single-Leg Balance2 × 10–20 sec
  • Resisted Knee Raise2 × 8–10 each
Day 3

Full Body Control

Combine legs, back, chest, hinge, and standing core work.

  • Cable Squat2 × 8–10
  • Cross-Body Row2 × 10–12
  • Standing Chest Fly2 × 10
  • Cable Deadlift2 × 8–10
  • Standing Cable Crunch2 × 10–12
Week 2

Strength & Range Building

Day 1

Upper Body Strength

Build pressing, curling, chest, shoulder, and arm support.

  • Chest Expansion2–3 × 12
  • Standing Chest Fly2 × 10–12
  • Standing Biceps Curl2–3 × 10–12
  • Triceps Pushdown2–3 × 10–12
  • Standing Overhead Press2 × 8–10
Day 2

Lower Body Strength

Build squat control, hip stability, and back-of-leg strength.

  • Assisted Squat2 × 10
  • Cable Squat2–3 × 8–10
  • Standing Hip Extension2 × 10–12 each
  • Standing Hip Adduction2 × 10 each
  • Standing Leg Curl2 × 10–12 each
Day 3

Core & Full Body Coordination

Connect hips, legs, back, and core in one complete session.

  • Cable Deadlift2–3 × 8–10
  • Cross-Body Row2–3 × 10
  • Resistance Band Squat2 × 8–10
  • Resisted Knee Raise2 × 10 each
  • Standing Cable Crunch2–3 × 10–12
Week 3

Balance, Control & Functional Strength

Day 1

Posture & Pull Strength

Strengthen the upper back, rear shoulders, arms, and standing core.

  • Bent-Over Lateral Raise3 × 8–10
  • Chest Expansion3 × 12
  • Cross-Body Row3 × 10–12
  • Standing Biceps Curl2 × 12
  • Standing Cable Crunch2 × 12
Day 2

Steady Steps Lower Body

Focus on balance, hip control, stepping confidence, and leg stability.

  • Suspended Single-Leg Balance3 × 15–25 sec
  • Standing Hip Extension3 × 10 each
  • Standing Hip Adduction3 × 10 each
  • Standing Leg Curl2–3 × 10 each
  • Resisted Knee Raise2–3 × 10 each
Day 3

Full Body Strength Circuit

Train lower body, chest, hinge strength, arms, shoulders, and core together.

  • Cable Squat3 × 10
  • Standing Chest Fly3 × 10
  • Cable Deadlift3 × 8–10
  • Triceps Pushdown2 × 12
  • Standing Overhead Press2 × 8–10
  • Standing Cable Crunch2 × 12
Week 4

Full Body Reset Completion

Day 1

Upper Body Complete

Complete upper-body coverage for posture, chest, shoulders, arms, and overhead reach.

  • Chest Expansion3 × 12
  • Standing Lateral Raise3 × 10
  • Bent-Over Lateral Raise3 × 10
  • Standing Chest Fly3 × 10–12
  • Standing Biceps Curl2–3 × 12
  • Triceps Pushdown2–3 × 12
  • Standing Overhead Press2 × 8–10
Day 2

Lower Body Complete

Bring together squatting, hinging, hip control, leg strength, and lower-body stability.

  • Assisted Squat2 × 10
  • Cable Squat3 × 10
  • Resistance Band Squat2 × 8–10
  • Cable Deadlift3 × 8–10
  • Standing Hip Extension2 × 12 each
  • Standing Hip Adduction2 × 12 each
  • Standing Leg Curl2 × 12 each
Day 3

Full Body Reset Flow

Finish with a balanced session for balance, stepping, back, chest, hinge, core, and posture.

  • Suspended Single-Leg Balance2–3 × 20 sec
  • Resisted Knee Raise2–3 × 10 each
  • Cross-Body Row3 × 10–12
  • Standing Chest Fly2 × 12
  • Cable Deadlift2 × 10
  • Standing Cable Crunch3 × 12
  • Chest Expansion2 × 12

Exercise Video Library

The 4-Week Full Body Reset uses guided EINNO WellMotion Stand exercises for strength, mobility, balance, posture, and core control. Watch selected movement videos to see how each exercise fits into your home workout routine.
Upper Body

Standing Chest Fly

Build chest and shoulder control for pushing, reaching, and daily upper-body movement.

Lower Body

Resistance Squat

Practice controlled squatting for standing, bending, and everyday lower-body strength.

Posture

Chest Expansion

Open the chest and activate the upper back to support more confident posture.

Balance

Single-Leg Balance

Practice supported standing control for steadier steps and everyday balance confidence.

All WellMotion Stand Exercises