Week 4
4 weeks of a full body program, designed with my hybrid training method.
*Watch the video first for an overview of the workout, demo, and form guidance. All workouts are time based circuits, do each exercise for 50 sec and take 10 sec rest. Repeat the whole workout for 3 rounds, with 1 min break in between rounds.
New workouts posted each week!
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Week 4 Full Body HIIT Circuit
50 sec on, 10 sec off // 3 rounds
Equipment: ankle weights
- kneeling quads + arm extension
- R SA plank to toe reach
- L SA plank to toe reach
- plank spider mans
- burpee step backs
- bear pose leg extensions
- controlled squat jumps
- squat calf raises -
Week 4 Lean Legs + Core Pilates
50 sec on, 10 sec off // 3 rounds
Equipment: ankle weights
- R bird dog knee in to crunch
- R lunge to bear pose SL extension
- R bear pose SL extension
- R plank knee crunch
- R plank to SL donkey kick
- Repeat on L side -
Week 4 Lower Body + Core Strength
15 reps each // 3 rounds
Equipment: 8 lbs
- RDL to upright row
- squat to press + R curtsey
- squat to press + L curtsey
- Ski swings
- full sit up weighted to R leg
- full sit up weighted to L leg
- full sit up pulses
