Let’s get PUMPED! Your February 4-Week Fitness Challenge is here!
Ready to keep up the momentum of January? Or maybe January didn’t go as planned, and you’re looking for a do-over? Either way, PUMPED is for you! This 4-week fitness challenge builds strength, increases endurance, and improves mobility, all with options to scale up or down as needed.
Whether you’re starting or continuing, brand new to strength training or an experienced lifter, this program meets you where you’re at, and we’ll leave you feeling pumped in every way!
Welcome to the February Pumped Workout Challenge — a free 4-week strength and cardio program designed to help you get strong, improve stamina, increase mobility, and most importantly… build a consistent routine that fits your lifestyle.
Yes, you will get “pumped” as you build strength and lean muscle, but more importantly, you’ll be “pumped” with energy, endurance, and confidence!
This program officially begins February 2nd, 2026, and it’s perfect if you’re looking for a realistic, sustainable way to get into, get back into, or level up your fitness routine without extremes or burnout.
All workouts are available for free on YouTube and are designed to meet you where you are, with modifications and options for all fitness levels.
What Is the February Pumped Program?
This 4-week workout challenge follows a simple, effective weekly structure that balances strength, cardio, and recovery:
Weekly Schedule:
- Monday: Full Body Strength
- Tuesday: Cardio
- Wednesday: Progressive Strength (Full, Upper, or Lower Body)
- Thursday: Mobility & Active Recovery
- Friday: Progressive Strength (Full, Upper, or Lower Body)
The goal is to build strength, protect your joints, improve cardiovascular fitness, and create a routine you can actually stick with.
Equipment You’ll Need
Most workouts use:
- Dumbbells or kettlebells
- Optional bench or step
- Optional mini resistance bands
- A mat and a little space to move
No fancy gym required! All you need to do is SHOW UP, and you will be all set with smart, effective training you can do at home!
Need dumbbells or kettlebells for this program? We’ve partnered with French Fitness to make it easy to get quality home gym equipment delivered to your door. Use code BODYFITBYAMY for 5% off your order HERE!
Who This Challenge Is Perfect For
- This program is especially great if you:
- Want to build and maintain strength
- Are focused on consistency over perfection
- Are a woman looking for strength-building, joint-friendly, effective workouts
- Want balanced training without extremes or diet culture
- Love following a structured weekly workout plan
- Enjoy free YouTube workouts that feel coached and supported
These workouts are designed to support real life, real bodies, and long-term results, without spending hours in the gym.
Your February Pumped Workout Schedule
All of the workouts for each week are linked below, so you can simply scroll, click, and press play as you work your way through the challenge.
Week 1
Monday – Full Body Strength:
Tuesday – Cardio:
Wednesday – Full Body Strength:
Thursday – Mobility & Active Recovery:
Full Body Mobility & Flexibility
Friday – Full Body Strength
Week 2
Monday – Full Body Strength:
Tuesday – Cardio:
Wednesday – Full Body Strength:
Thursday – Mobility & Active Recovery:
Friday – Full Body Strength:
Week 3
Monday – Full Body Strength:
Total Body Tabata with Weights
Tuesday – Cardio:
Wednesday – Upper Body Strength:
Thursday – Mobility & Active Recovery:
Friday – Lower Body Strength:
Week 4
Monday – Full Body Strength:
Dumbbell Full Body Burn
Tuesday – Cardio:
Wednesday – Upper Body Strength:
Thursday – Mobility & Active Recovery:
Friday – Lower Body Strength:
Prefer a Printable Workout Calendar?
If you love checking things off on paper, you can download the printable PUMPED workout calendar to keep on your fridge, desk, or workout space so you always know what’s coming up each week.
👉Download the printable 4-Week Pumped Calendar HERE!
It’s a simple way to stay organized, motivated, and consistent all month long!
Follow Along With the Full February Playlist
All of the workouts for this challenge are also organized into one easy-to-follow YouTube playlist, so you don’t have to search for anything.
You can:
- Hit play and go
- Save the playlist to your YouTube library
- Work through each week in order
- Come back for replays anytime
👉 Access the full February Pumped YouTube Playlist HERE!
Tip: Save or Pin This Page
This page will be your home base for the entire challenge — with all workout links, the printable calendar, and the playlist in one place.
We recommend:
- Bookmarking this page in your browser
- Or pinning it on Pinterest so you can easily come back to it throughout the month
That way, whenever it’s time to work out, everything you need is just one click away.
Want More Support With Your Fitness & Nutrition?
These workouts pair beautifully with a balanced, evidence-based approach to nutrition — no toxic diet culture, no all-or-nothing rules, just smart habits that support body recomposition, energy, and long-term health.
If you’re looking for:
- Dietitian-developed meal plans
- Structured strength programs
- Progress tracking
- Accountability
- A supportive community of women on the same journey
Join us inside the BodyFit Athletic Club (BAC) — our all-in-one fitness and nutrition membership designed to help you build strength, confidence, and consistency in a sustainable way.
👉 Learn more about the BodyFit Athletic Club HERE
Let’s Make 2026 Your Strongest Year Yet
Regardless of what you see on social media, here’s your reminder that
- You don’t need perfection.
- You don’t need extremes.
- You just need a plan you can follow and a mindset that supports progress.
This February Pumped Challenge is all about building strength, protecting your body, and creating habits that last — one workout at a time.
Are you ready? Let’s do it!
Amy
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