By now you know the drill, good things come to those who work hard! Week 4 is a progression of week 2. the working intervals are longer, pulses have been added to leg work and familiarity with the exercises means you can safely challenge yourself a little more. take pride in all you’ve accomplished over the course of 4 weeks, you’ve earned it!

Notes:

FIRST THINGS FIRST: You can tap and hold the black box workout outlines to save them to your phone as a photo.

Modifications for all workouts:

Level Up:
-Increase the weight you’re using. the heavier the weight the harder the workout.
-perform LONGER WORKING BLOCKS (ex: 45/15 instead of 30/15)

Dial Back:
-bodyweight or lighter weights
-perform 3 sets instead of 4
-Increase your rest time (ex: 30/30 Instead of 30/15)
-jumping - take the jump out & step instead
-Planks - perform on knees instead of toes

Equipment: 2 medium weight dumbbells (varies per person; generally between 8-20lbs). additional weights if you have them: 1 Heavy (15lbs+) and 2 light (8lbs-) dumbbells/kbs)
most workouts use medium weights. reps should feel very challenging but doable for the time allotted. if you do not have a heavy weight for things like goblet squats, use 2 medium weights instead. use 2 medium weights instead. *use medium weights unless otherwise indicated.

*If you’ll be working out in addition to these 5 days of workouts, say you’re a runner or cyclist, try to do your more challenging “non-HH” workouts on your Holiday Hustle off days. You can tack on some LISS (low intensity steady state) cardio to the workouts/on your off days if you l-o-v-e it and have the time, I’ll leave that up to you.

DAY 1: HIRT // LOWER BODY

circuit 1: 4 rounds

40 SECONDS of WORK, 20 SECONDS REST.

• Narrow GOblet Squat (2 med. weights or 1 heavy to add spice) *option to add pulse

• Reverse to Curtsy Lunge - R - *option to add pulse

• Reverse to Curtsy Lunge - L - *option to add pulse

• Sprawl

CIRCUIT 2: 4 rounds

40 SECONDS of WORK, 20 SECONDS REST.

• Sumo Deadlift

• Counterbalance Split Squat - R *option to add pulse

• Counterbalance Split Squat – L *option to add pulse

• Plank Jacks

CIRCUIT 3: 4 rounds

40 SECONDS of WORK, 20 SECONDS REST.

• WIDE Sumo Squat (1 heavy or 2 Med. Weights to add spice) *option to add pulse

• Lateral Lunge - Alternating

• Commandos

COUNTDOWN FINISHER: 4 Rounds, REPS: 20/16/12/8

Start with 20 reps of each exercise, round 2 - 16 reps, round 3 - 12 reps and the last round - 8 reps.

• Lunge Jumps Center Stop

• Glute Bridge Lifts (Add weight for spice)

• Side Plank Crunches (Split Reps)

DAY 2: UPPER BODY STRENGTH

SUPERSET 1: 4 rounds

40 SECONDS WORK, 0 REST IN BETWEEN EXERCISES.
Rest 1 minute between superset 1 & 2.

EXERCISES: 2 Med. Weights

• Bent Over Narrow Row

• Wide Bicep Curl

SUPERSET 2: 4 rounds

40 SECONDS WORK, 0 REST IN BETWEEN EXERCISES.
Rest 1 minute between superset 2 & 3.

EXERCISES:

• Narrow Push Up

• Lateral Raise (2 light Weights)

SUPERSET 3: 4 rounds

40 SECONDS WORK, 0 REST IN BETWEEN EXERCISES.
Rest 1 minute between superset 3 & Finisher.

EXERCISES: 2 Med. Weights

• Narrow SHOULDER PRESS

• WIDE BENT OVER ROW

FINISHER: 6 MINUTE EMOM

START the exercises at the top of each minute. Rest for the remainder of the minute once you complete the reps.

EXERCISES: 2 Med. Weights

• 6 Bicep Curls

• 6 PALMS TO FACE OH Press

• 6 Plank Jacks

• 6 each Plank Arm Reaches

DAY 3: INTERVALS - GLUTE FOCUS

Circuit 1: 4 rounds

40 SECONDS WORK, 20 seconds REST IN BETWEEN EXERCISES.
REST 1-2 minutes between Circuit 1 & 2.

EXERCISES:

• Single Leg Deadlift - R (1 Med. or 1 heavy weight)

• Single Leg Deadlift - L (1 Med. or 1 heavy weight)

• Curtsy Step Overs - R

• Curtsy Step Overs - L

• Forearm Side Plank Clam Shells - R

• Forearm Side Plank Clam Shells - L

Circuit 2: 3 rounds

40 SECONDS WORK, 20 seconds REST IN BETWEEN EXERCISES.
REST 1-2 minutes between Circuit 2 & 3.

EXERCISES:

• Deadlift Squat

• Skaters w/Cross - tap floor w/hand for extra spice

• SINGLE LEG Glute Bridge Lifts 20 sec. / SINGLE LEG Glute Bridge Pulses 20 sec.

Circuit 3: 3 rounds

40 SECONDS WORK, 20 seconds REST IN BETWEEN EXERCISES.

EXERCISES:

• Forward Lunge Angle - Alternating

• Narrow to Wide Jump Squats

• Sexy Spider

OPTIONAL AB FINISHER: 2-4 Rounds

This was already a longer workout So, If you have time, add this on to your workout. if not it can be added to any day or an off day.
30 sec. each exercise. Take 15 to rest in between if needed.
Video has exercise demos.

EXERCISES: (Demonstrated in the video below)
1. 3 step bear walk w/knee tap
2. Seated heel taps
3. Roll downs
4. Double leg stretch
5. V-up with alternating heel tap
6. Forearm plank alternating reach
7. Plank knee to hip to shoulder taps

DAY 4: UPPER BODY STRENGTH + CORE

CIRCUIT 1: 4 rounds

40 SECONDS WORK, 0 REST BETWEEN EXERCISES. REST 30 after each round.

EXERCISES: 40 Sec. Each

• Wide Shoulder Press Alternating (2 Med. weights)

• Plank Row (2 Med. weights)

• OH Pull w/Ab Crunch (1 Med. weight)

• Rest 60

CIRCUIT 2: 4 rounds

40 SECONDS WORK, 0 REST BETWEEN EXERCISES. REST 30 after each round.

EXERCISES: 40 Sec. Each

• Hammer Curl (2 Med. weights)

• BENT OVER Triceps Extension (2 Light/Med. weights)

• Crab Ankle Taps

• Rest 60

CIRCUIT 3: 4 rounds

40 SECONDS WORK, 0 REST BETWEEN EXERCISES. REST 30 after each round.

EXERCISES: 40 Sec. Each

• Plank Shoulder Taps

• Blackburn Shoulder Press

• Push Up - Hands Elevated

• Rest 60

CORE FINISHER: 2-3 rounds

40 SECONDS WORK, 0 REST BETWEEN EXERCISES.

EXERCISES: 40 SEc. Each

Forearm Side Plank Scoops (EACH SIDE) (BW or light weight)

• AB CURL - WEIGHTED (1 Med. weight)

• WINDSHIELD WIPER - KNEES BENT

• LEG LIFT/LOWER (lower until back starts to arch only. bend knees if needed)

• FOREARM Plank

DAY 5: FULL BODY HIIT

CIRCUIT 1: 4 rounds

45 SECONDS WORK, 15 REST BETWEEN EXERCISES. Rest 1-2 minutes between circuits.

EXERCISES: 45/15

• Deadlift Squat to Bicep Curl

• Chest Press Single Single Double

• Mountain Climber to Squat Jump

CIRCUIT 2: 4 rounds

45 SECONDS WORK, 15 REST BETWEEN EXERCISES.

EXERCISES: 45/15

• Inchworm - Push Up - Jump Squat

• Reverse Lunge Twist - Alternating (1 Med. weight)

• Plank Row Open to Side Plank - Alternating (2 Med. weights)

Optional Finisher: 8 minutes

3 rounds x 40 SECONDS WORK, 0 REST BETWEEN EXERCISES.

EXERCISES:

• Curtsy - Reverse - Forward Lunge Combo - R

• Curtsy - Reverse - Forward Lunge Combo - L

• Alternating Oblique Curl - Tabletop

• Forearm Plank

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