Week 4

EXERCISE FORM GUIDE

Week 4 Workout – Do this workout on days 1 and 3 (Monday and Wednesday or Tuesday and Saturday.  Do the Week 3 Workout for day 2 (Wednesday or Thursday)

Warmup – (20-30 seconds each)
1. Skips or jog in place if space is restricted
2. Jumping jacks of shuffle sideways back and forth
3. Butt Kicks (jog in place while kicking your heels up to your butt)
4. Squats

Start the workout by testing your core strength!  Hold a plank (on elbows and toes) as long as you can. Record your time!  Re-test yourself every 2-3 weeks.

AMRAP Circuit (AMany Rounds APossible)  Do as many rounds of this circuit as possible in 6-12 minutes (beginners start with 5 minutes and advanced do 10)

1. Push-up to Hop-in (8 reps)
2. Jumping Jacks (25)
3. Goblet Squat (10 reps)

Do each of the following circuits 2-3 times.

Circuit 2 – do 10 reps of each
1. Band Pulldown (if you don’t have bands, do DB Pullovers from Week 2)
2. Lateral Band Walk (from Week 1)
3. DB Shoulder Press

Circuit 3
1. Side Plank with Hip-up/down – (30 seconds per side)
2. Turkish Get-up  (alternate arms for 1 minute, right/left, right/left)
3. Hollow Body Hold – 10 seconds x 3 with 10 seconds rest

Cardio
1.  1 minute zone 3
2. 30 seconds zone 4
3. 8-10 seconds zone 5 (power zone)
4. 90 seconds zone 1-2 (recovery)

Repeat 2-5 times

This week’s cardio is higher intensity so you can substitute this for the Tabata or do fewer rounds (2-3) if doing the Tabata also.

Tabata (do each for 20 seconds at a high intensity, rest for 10 seconds and do the next exercise; do 1-2 rounds)
1. Lateral Jumps
2. Lateral Hop-ins (alternate sides)
3. Jump Squats
4. TBE’s

Always remember to cool down with some gentle static stretching!