Week 4:

Alright girl, this week you’ve got 3 home workouts and 1 gym workout. Depending on how the exercises go in week 3, consider using heavier weights and/or moving quicker to get more reps in to make it more challenging in week 4!

At the start of each workout, you’ll see an outline of the full workout followed by exercise demonstrations. You can zoom in to see the outline and exercises better AND you can hold the outline to save it to the photo album on your phone.

THE WARM UP:

(Do before each workout)

2 ROUNDS:
10 x Shoulder Rolls - each direction
10 x Jumping Jacks
10 x Bodyweight Squats
20 x High Knees
20 x Bum Kicks
10 x Bridge Lifts (on your back, knees bent, lift/lower your hips using your butt)
5 x Push Ups - from knees
5 x Sit Ups
30 second Forearm Plank

HOME WORKOUT #1:

exercise Demonstrations:

CIRCUIT 1:

4 ROUNDS
30 SECONDS of WORK each exercise, 15 SECONDS REST in between exercises.

CIRCUIT 2:

4 ROUNDS
30 SECONDS of WORK each exercise, 15 SECONDS REST in between exercises.
(30 sec each leg split squat)

CIRCUIT 3:

4 ROUNDS
30 SECONDS of WORK each exercise, 15 SECONDS REST in between exercises.

FINISHER:

3 ROUNDS
ROUND 1: 60 SECONDS EACH EXERCISE
ROUND 2: 45 SECONDS EACH EXERCISE
ROUND 3: 30 SECONDS EACH EXERCISE

HOmE workout #2:

exercise Demonstrations:

CIRCUIT 1:

4 ROUNDS
40 SECONDS of WORK each exercise, 20 SECONDS REST in between exercises.

CIRCUIT 2:

4 ROUNDS
40 SECONDS of WORK each exercise, 20 SECONDS REST in between exercises.

CIRCUIT 3:

4 ROUNDS
40 SECONDS of WORK each exercise, 20 SECONDS REST in between exercises.
(Switch legs halfway knee drive hop)

HOmE workout #3:

exercise Demonstrations:

CIRCUIT:

3 ROUNDS, 8 EXERCISES
45 SECONDS of WORK each exercise, 15 SECONDS REST in between exercises.
REST 1 MINUTE AFTER EACH ROUND.

CORE FINISHER:

3 ROUNDS
30 SECONDS of WORK each exercise, 0 REST in between exercises.

NOTES:
30 SEC. EACH SIDE FOR FOREARM SIDE PLANK SCOOP AND OBLIQUE V CRUNCH. ALTERNATE PLANK KNEE PULL.

GYM DAY:

exercise Demonstrations:

SUPERSET 1:

4 ROUNDS
REPS LISTED IN NOTES.

SUPERSET 2:

4 ROUNDS
12-14 REPS (EACH LEG + ALTERNATE ANGLE LUNGE)

SUPERSET 3:

4 ROUNDS
12-14 REPS EACH

SUPERSET 4:

4 ROUNDS
12-14 REPS EACH

FINISHER EMOM: 6 MINUTES

EVERY MINUTE ON THE MINUTE: START THE SERIES OF EXERCISES/REPS BELOW AT THE TOP OF THE MINUTE, WHEN YOU FINISH, REST FOR THE REST OF THE MINUTE, START THEM AGAIN AT THE START/TOP OF THE NEXT MINUTE.