You will notice in the final 4 weeks you are going to be doing resistance training plus cardio. If you can’t fit cardio AND the workout into the same 60-90 minutes, do the workout first and do cardio later that day. Always do your workout first. We need all energy to go towards the workout and muscle building! Only do what is listed and make note of what you didn’t do or had to modify. Note any additions as well. You should never static stretch before training. I have provided you with a dynamic warm-up routine to do before workouts that will fire up your central nervous system and joints. Do your static stretch after the workout.
If you have knee or back trouble from herniated a Disc, do not do anything that is unilateral like lunges, and/or jumping. Always sub out unilateral moves and do glute bridges, conventional deadlifts, sumo deadlifts, sumo squats or regular squats instead. (exercise demos provided in the routine portion) If you are new to training and out of shape, I want you to barely (and I do stress barely) come off the ground when doing plyometric jumps. You also can just go through the motion, but do not jump.