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WORKOUT 1: LOWER BODY STRENGTH + CONDITIONING SUPERSETS & AB FINISHER

WORKOUT 2: FULL BODY HIRT

WORKOUT 3: UPPER BODY STRENGTH

WORKOUT 4: FULL BODY HIRT

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 4 // Workout 1: Lower Body STRENGTH + CONDITIONING SUPERSETS + AB FINISHER

SUPERSETS: Perform 2 exercises back to back for 30 sec. each. Do 3-4 ROUNDS before moving on to the next superset.

The goal is to minimize rest to keep your heart rate up, take short breaks (less than 15 seconds) as needed. Use heavier weights if you have them.

S1: 3-4 ROUNDS // 30 sec. WORK / less than 15 sec. as needed (30 sec. REST after LAST round/before moving on to the next SUPERSET)

• Modified Single Leg Deadlift - R (elevate back leg on a chair or bench)

• Modified Single Leg Deadlift - L

• Jump Squats

S2: 3-4 ROUNDS // 30 sec. WORK / REST less than 15 sec. as needed (30 sec. REST after LAST round/before moving on to the next SUPERSET)

• Squat Pivot to Split Squat - Alternating **Add challenge by holding a dumbbell goblet style.

• Sprinter Sprawl

S3: 3-4 ROUNDS // 30 sec. WORK / REST less than 15 sec. as needed (30 sec. REST after LAST round/before moving on to the next SUPERSET)

• Wide Deadlift Squat

• 2 Pop Squats 2 Jacks

S4: 3-4 ROUNDS // 30 sec. WORK / REST less than 15 sec. as needed

• Bear Plank Fire Hydrant (knees hover off the ground - add a band for increased challenge)

• Reverse Lunge to Hop - R Leg

• Reverse Lunge to Hop - L Leg

AB FINISHER

2-3 ROUNDS // 30 sec. WORK each exercise

• Bear Plank Reach

• Bicycle

• Forearm Side Plank Scoop - L (option to hold a light dumbbell for increased challenge)

• Forearm Side Plank Scoop - R

• Sit Up Hip Thrust

• Loaded Mountain Climber

WEEK 4 // WORKOUT 2: FULL BODY

3 ROUNDS // Perform each exercise for 45 sec. and REST for 15 seconds before moving on to the next exercise.

• 4 Jump Lunges 2 Lateral Hops

• Chest Press + Glute Bridge Lift

• Sprawl Plank Jack

• Split Squat + Narrow Press - L

• Split Squat + Curl - R

• Broad Jump Back Pedal

• Single Arm Clean - Alternate Arms

• Deadlift Sumo Squat Angle Raise

• Narrow Squat Jack

The goal is to keep moving with minimal breaks. This keeps your heart rate up while performing strength moves = the best of both worlds. Use a medium to med.-heavy set of dumbbells.

WEEK 4 // WORKOUT 3: UPPER BODY STRENGTH SUPERSETS

SUPERSETS: Perform 2 exercises back to back for 40 seconds each. Do 3-4 ROUNDS before moving on to the next superset.

The goal is to minimize rest to keep your heart rate up, take short breaks (less than 20 seconds) as needed. Use medium weight dumbbells.

S1: 3-4 ROUNDS // 40 sec. WORK

• Close Grip Bench Press - hold DBs close together, narrower than a standard chest press

• Single Arm Bicep Curl - Isometric Hold Opp. Arm - 40 sec. each arm.

S2: 3-4 ROUNDS // 40 sec. WORK

• Triceps Push Up - modification: on knees or elevate hands

• Wide Row

S3: 3-4 ROUNDS // 40 sec. WORK

• Bicep Curl: Single Arm + Single Leg - stand on one leg while curling w/opp. arm. 40 sec. each arm

• Skullcrusher + Legs in Teaser - modification: knees bent in tabletop or feet on the floor

S4: 3-4 ROUNDS // 40 sec. WORK

• Sprawl + Shoulder Tap - modification: no jumping, shoulder tap from knees

• Rear Delt Fly

WEEK 4 // WORKOUT 4: FULL BODY HIRT

3-4 ROUNDS: 45 sec. WORK, 15 sec. REST before moving on to the next exercise. Repeat 3-4 times, depending on how much time you have.

CASH IN (before ROUND 1 only): 20 Star Jacks

• Sumo Deadlift

• Squat Twist Press

• Sit Up Ankle Tap

• 6 Mountain Climber w/Squat Jump Reset

• DB OH Reverse Lunge

• 1/4 Squat + Hammer Curl

• DB Swings

CASH OUT (at the end of your last round): 20 Star Jacks

The goal is to keep moving, with minimal breaks. These are strength moves but they will raise your heart rate!