week four
WEDNESDAY
WARM-UP
Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.
WORKOUT
Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.
1.
extended plate squat
2 sets, 15 reps
rest 60 sec
2.
bodyweight lunge
2 sets, 15 reps (each side)
rest 60 sec
3.
glute bridge
2 sets, 15 reps
rest 60 sec
4.
french press
2 sets, 15 reps
rest 60 sec
5.
dumbbell reverse fly
2 sets, 12 reps
rest 60 sec
6.
kettlebell russian twist
2 sets, 30 sec
rest 60 sec
check in along the way