WEEK FOUR: Workout One
WARMUP
1 set:
• Table Side Stretch x 5/side
• Mountain Climber Stretch x 10 (five times on each leg)
• Band dislocates x 10 *use your red band
Videos for Reference:
TABLE SIDE STRETCH
MOUNTAIN CLIMBER STRETCH
BAND DISLOCATE
CORE
4 sets:
• Tuck V-Ups x 10
• Single Leg Glute Bridges x 10/leg
• Airplane ‘W’ x 10/side
Rest 30 seconds between sets
NOTE: You do NOT need a band for the airplane exercise, even though there is a band in the video.
Videos for Reference:
ASSISTED TUCK V-UPS
SINGLE LEG GLUTE BRIDGE
AIRPLANE ‘W’
LEGS + CARDIO
4 sets:
• Burpee x 30 seconds
• Mountain Climbers x 30 seconds
Rest 30 seconds between each round
Videos for Reference:
BURPEE
MOUNTAIN CLIMBERS
DIP + PULL-UP STRENGTH
4 rounds:
• Chair Push-Up x 3
• Plank hold (10sec) + Push-Up Negative x 1 *do this exercise on the ground
Rest 30-40 seconds between each round.
Videos for Reference:
CHAIR PUSH-UP
GROUND PLANK HOLD > PUSH-UP NEGATIVE
FLEXIBILITY
2 sets:
• Hip Flexor Stretch x 45 sec / leg
• Overhead Lat Stretch x 90 seconds
Videos for Reference: