week four – beginner
HOW IT WORKS
Every week, you’ll receive 3 strength training workouts and 2 cardio workouts.
These should be completed on opposing days (in other words, one assigned workout per day), but if you are crunched for time, you can double up a strength training workout with the low-intensity cardio workout – just make sure you complete the cardio workout second.
We do not recommend completing the high-intensity cardio workout on the same day as another workout.
DAILY WARM-UP
METABOLIC WARM-UP
Complete before every workout.
CARDIO
LOW INTENSITY
During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.
Complete 1 round.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
HIGH INTENSITY
During this workout, you’ll alternate between bursts of intense energy and recovery periods.
Complete 8 rounds.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
STRENGTH TRAINING
DAY 1
A
sumo squat
B
dumbbell bench press
C
deadlift
D
dumbbell row
E
lateral lunge
F
plate woodchoppers
DAY 2
A
kettlebell squat
B
triceps dip
C
glute bridge
D
dumbbell bench row
E
lateral lunge
F
reverse crunch
DAY 3
This workout will be completed as a circuit, so you will move directly from exercise 1, to exercise 2, to exercise 3 without a break in between. After the completing the full circuit (three exercises), take a 75- second break. Then repeat.
Complete both Circuit A and Circuit B.
A1
glute kickback
A2
push up
A3
v sit up
Rest 90 seconds.
Complete the circuit three times.
B1
deadlift
B2
dumbbell raise
B3
plank
Rest 90 seconds.
Complete the circuit three times.
check in along the way