WEEK 4 – let’s get fit!

MONDAY
ABS & CORE

Treadmill Walk
10 mins
Treadmill Jog
5 mins

Ab Climber Tap
3/ 30 secs

Ab Barbell Overhead Crunch
3/ 15 reps

Ab Plank Crunch
3/ 25 secs

Ab Mountain Climber on Bench
3/ 20 secs

Fast Feet Step Up
4/ 20 secs

In and Out Jump
3/ 20 secs

Step Jump Up
3/ 20 secs

Ab Push Machine
5/ 20 reps


TUESDAY
BOOTY BUILD

Incline Treadmill Walk (warm up)
10 min

Smith Frog Kick
4/ 8 reps

Sumo Box Squat
4/ 6 reps

Hip Thruster
4/ 8 reps

Dumbbell Squat into Straight Deadlift
4/ 8 reps

Single Leg Press (Smith Machine)
4/ 16 reps (8 each)

Barbell Good Morning
4/ 10 reps


WEDNESDAY
REST


THURSDAY
SHOULDER & TRICEP / some chest

Plated Chest Press
3/ 15 reps

Dumbbell Chest Press
4/ 12 reps

Seated Arnold Press
4/ 10 reps

Seated Front & Lateral Raise
3/ 15 reps

Smith Machine Military Press
3/ 6 reps

Overhead Cable Tricep Pull
4/ 15 reps

Face Pull
3/ 12 reps

Incline Tricep Push
4/ 12 reps


FRIDAY
LOWER BODY

*With Higher Reps – Use Lighter Weights so you can preform all Reps*

Warm Up – Incline Treadmill Walk
5 mins

Cable Jump Squat
3/ 15 reps

Bench Step Up
3/ 40 reps (20 each leg)

Dumbbell Frog Kick
3/ 15 reps

Hip Thruster into Single Abduction
3 40 reps (20 each leg)

Squat with Barbell Between Legs
3/ 15 reps

3 SUPERSETS 
Clam with Band
30 reps
Hip Thrust
15 reps


SATURDAY
REST


SUNDAY
BACK & BICEPS

Close Grip Seated Row
3/ 12 reps

Lat Pulldown
3/ 12 reps

Dumbbell Reverse Fly
3/ 12 reps

Single Arm Dumbbell Row
3/ 24 reps (12 each arm)

Reverse Grip Lat Pulldown
3/ 12 reps

Hyper Extension
3/ 15 reps

Laying Down Bicep Curl 
4/ 12 reps

Alt. Hammer Curl into Bicep Curl
4/ 12 reps

 

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