It’s GO TIME! This week is split up into 4 workouts: Lower Body, Full Body, Upper Body, Full Body and muscular endurance is the theme. These workouts are intended to build muscle while elevating your heart rate with minimal rest so you train your muscles to persevere while getting the most bang for your buck.

Things to note:
You can modify the workouts to suit your skill/fitness level / amount of time you have. Modification suggestions are below in addition to a link to ‘no jumping cardio modifications’. Several circuits call for 4 rounds. If you are tight on time or 4 feels like too much right now, do 3 rounds instead. I want you to be able to assess your body/fitness level and adjust accordingly so YOU get the most out of your workouts, feeling strong and successful! Lastly, you don’t have to look as serious as I do above while working out, put on your favorite playlist, give yourself a wink in the mirror and get to work!

-> CLICK ON THE WORKOUT BELOW TO JUMP TO IT:

WORKOUT 1: LOWER BODY + SHOULDERS + CORE

WORKOUT 2: FULL BODY

WORKOUT 3: UPPER BODY + CARDIO

WORKOUT 4: FULL BODY TABATA

NO JUMPING CARDIO/HIGH INTENSITY MODIFICATIONS

TAKE ME BACK TO THE 4 WEEK KICKSTART HOME PAGE

MODIFICATIONS:

Jumping Exercises: take the jump out

Plank Position Exercises: do them from your knees vs. feet

Weighted Exercises: use lighter weight or body weight

Time/Rest Ratio: If you need rest/more rest take it! Examples:

If the workout indicates 30 sec. work, 0 rest - add in 15 sec. rest after each exercise for example.
If 45 sec. of work/15 sec. rest is too long, turn the workout into 40/20 or 30/15.

REMINDER:

WARM UP before your workout / STRETCH after.

WARM UP: Keep it simple, move your body for 5-8 minutes before you dive into your workout. Mix together movements for 30 seconds each like ghost skipping on the spot, dance around the room, jumping jacks, air squats, push ups, planks, sit ups, shoulder + hip rolls. There’s no wrong movement, just get your heart rate up, stretch things that feel tight and play your favorite tunes! STRETCH after your workout for a minimum of 5 minutes. Don’t underestimate the power of cooling your muscles down effectively. What muscles did you work in the workout? Stretch those!

WEEK 1 // WORKOUT 1: Lower Body + Shoulders + CORE

3 CIRCUITS + 1 AB FINISHER

C1: 4 ROUNDS // 30 sec. WORK each exercise

Sumo Deadlift Squat
Split Squat - w/Front Raise - R Leg
Oblique V-Crunch (15 sec. each side)
Split Squat - w/Lateral Raise - L Leg

Optional rest 30 sec. @ end of each round. Take small breaks (less than 15 sec.) between exercises IF needed.

SUMO DL SQUAT

SPLIT SQUAT FRONT RAISE

OBLIQUE V-CRUNCH

SPLIT SQUAT LATERAL RAISE

C2: 4 ROUNDS // 30 sec. WORK each exercise

Forward Lunge - Alternating - DB on shoulders
Rotating Shoulder Press
Jump Squats

Optional rest 30 sec. @ end of each round. Take small breaks (less than 15 sec.) between exercises IF needed.

C3: 4 ROUNDS // 30 sec. WORK each exercise

Lateral Squat - Alternating *Option to hold dumbbell for added challenge
Deadlift
Burpee Shoulder Tap

Optional rest 30 sec. @ end of each round. Take small breaks (less than 15 sec.) between exercises IF needed.

AB FINISHER: 400 ABS

2 ROUNDS:

40x Bicycle - Alternating
40x Bear Plank Kickbacks OR Plank Shoulder Taps - Alternating
20x (each side) Forearm Side Plank Hip Dips
40x Sit Up Ankle Tap - Alternating
40x Dead Bug - Alternating

BICYCLE

BEAR PLANK KICKBACKS

PLANK SHOULDER TAPS

HIP DIPS

SIT UP ANKLE TAP

DEAD BUG

WEEK 1 // WORKOUT 2: FULL BODY

2 CIRCUITS

C1: 5 ROUNDS // 30 sec. WORK each exercise

Squat Twist Press
Seal Jacks

SQUAT TWIST PRESS

SEAL JACKS

C2: 4 ROUNDS

60 sec. - Alternating Reverse Lunge w/Twist
20x DB Swing
60 sec. - Sprinter Sprawl
15x Sumo Deadlift

REVERSE LUNGE TWIST

DUMBBELL SWING

SPRINTER SPRAWL

SUMO DEADLIFT

WEEK 1 // WORKOUT 3: Upper Body + CARDIO

3 CIRCUITS + 1 FINISHER

C1: 4 ROUNDS // 30 sec. WORK / 15 sec. REST

Push Up Shoulder Tap
Bent Over DB Row
Jumping Jacks

PUSH UP SHOULDER TAP

BENT OVER ROW

JUMPING JACKS

C2: 4 ROUNDS // 30 sec. WORK / 15 sec. REST

Narrow Chest Press
Bicep Curls
High Knees (shown) - OR - Running on the Spot (not shown)

NARROW CHEST PRESS

BICEPS CURLS

HIGH KNEES

C3: 4 ROUNDS // 30 sec. WORK / 15 sec. REST

Plank Row
Halos - Alternating or switch directions halfway through
Sprinter Holds

PLANK ROW

HALOS

SPRINTER HOLDS

DROP SET FINISHER: Drop reps each round

4 ROUNDS: 14 reps / 12 reps / 10 reps / 8 reps

Squat - Hammer Curl - Wide Press
Loaded (4) Mountain Climbers
Suitcase Crunch

SQUAT-CURL-PRESS

LOADED MTN CLIMBERS

SUITCASE CRUNCH

WEEK 1 // WORKOUT 4: FULL BODY TABATA

TABATA TIME! I can sense your excitement ;)

8 ROUNDS // 20 sec. WORK, 10 sec. REST
Tabata works if you give the 20 seconds of work YOUR ALL. Don’t hesitate, push yourself (safely)!

Each TABATA SET has 2 EXERCISES. ALTERNATE EXERCISES in each Tabata set - you’ll do each exercise 4 times. Rest for 1 MINUTE before moving on to the next Tabata Set.

TABATA SET 1: