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week four

HOW IT WORKS

Every week, you’ll receive 3 strength training workouts, 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.

Holiday 2019 Warm Up

CARDIO

DAY 1

High-Intensity Interval Training

During this interval 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.

Beginner Week 3 HIIT 60 60

DAY 2

Low-Intensity Steady State

During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.

Complete 4 rounds.

Not sure where your heart rate zones are? Learn how to estimate your zones here.

y4y 1 4min

STRENGTH

DAY 1

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30-60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.

A1

extended plate squat
Extended Plate Squat
12 reps

A2

Overhead Press
Overhead Press
12 reps

A3

Straight leg Deadlift
Straight Leg Deadlift
12 reps

A4

60 Day DB Lat Pulldown
Dumbbell Lat Pulldown
12 reps

A5

60 Day DB Lateral Lunge
Lateral Lunge
12 reps each leg

A6

side plank
Side Plank
12 reps each side

DAY 2

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30-60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.

A1

60 Day DB Suitecase Squat
Dumbbell Suitcase Squat
12 reps

A2

Incline Press
Incline Bench Press
12 reps

A3

Kickback
Glute Kickback
12 reps each leg

A4

60 Day RB Row
Resistance Band Row
12 reps each side

A5

60 Day DB Reverse Lunge
Reverse Lunge
12 reps each leg

A6

Bicycle Crunch
Bicycle Crunch
12 reps per side

DAY 3

Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 60-75 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.

A1

Curtsy Lunge Long
Curtsy Lunge
18 reps

A2

bicep curl
Bicep Curl
18 reps

A3

Pushup 2
Push-Up
18 reps

B1

Plate Overhead Squat
Overhead Plate Squat
18 reps

B2

Front Dumbbell Raise
Dumbbell Front Raise
18 reps

B3

Plate Steering Wheel
Plate Steering Wheel
18 reps

check in along the way

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