Week 4 Workouts
Monday: Speed Burst Day
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPEED BURSTS
“Sprint intervals” on the elliptical, bike, or track.If using the treadmill, please do so at your own risk.
Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 14 minutes.
HIIT LEG CIRCUIT (REPEAT 2 TIMES)
(rest 2 min after first circuit)
5 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)
Tuesday: Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
SUPERSETS
(A superset is performed when two exercises are performed in a row without stopping.)
Military press (dumbbell or barbell): 2 sets of 12-15 reps
Side lateral raise: 2 sets of 12-15 reps
Lunge with weight: 2 sets of 12-15 reps
Jump squats: 2 sets of 12-15 reps
Goblet squat with weighted object: 2 sets of 15 reps
Bulgarian split squats: 2 sets of 15 reps
Dumbbell incline bench press: 2 sets of 15 reps
Dumbbell fly: 2 sets of 8-10 reps
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
Wednesday: Speed Burst Day
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPEED BURSTS
“Sprint intervals” on the elliptical, bike, or track. If using the treadmill, please do so at your own risk.
Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 20 seconds of a slow recovery pace. Repeat for 15 minutes.
AB CIRCUIT
Stomach vacuum with a twist: 5 sets of 20 twists (20 on each side)
*Planks: 5 sets of 15 second holds
*Side planks: : 4 sets of 15 second holds (each side)
*Focus on keeping correct form!
5 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).
Thursday: Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
SUPERSETS
(A superset is performed when two exercises are performed in a row without stopping.)
Bent-over row: 2 sets of 8-10 reps
Reverse fly: 2 sets of 8-10 reps
Bicep curls: 2 sets of 8-10 reps each arm
Push ups: 2 sets of 12-15 reps
Seated dumbbell bicep curl: 2 sets of 8-10 reps each arm
Tricep overhead extension: 2 sets of 8-10 reps
SUPERSETS
Tricep dips on chair: 2 sets of 10 reps
Push ups: 2 sets of 12-15 reps
AB CIRCUIT
*Planks: 5 sets of 15 second holds
*Side planks: 4 sets of 15 second holds (each side)
*Focus on keeping correct form!
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
Friday: Active Recovery Day
GUIDELINES
Take the day off
Consider a trip to the sauna
OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)
Saturday: Leg Day
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
LEGS
Goblet squat with heavy object: 4 sets of 15 reps
Dumbbell or heavy object deadlift: 4 sets of 15 reps
Weighted lunges: 4 sets of 12-15 reps each leg
Step ups: 4 sets of 15 reps each leg
Calf raises: 4 sets of 15 reps
FINISHERS (REPEAT 2X)
Curtsey lunges: 40 reps each leg
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
Sunday: Active Recovery Day
GUIDELINES
1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)
OR REST