week four
FRIDAY
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
3 sets, 90 seconds
rest 60 seconds
2.
incline press
3 sets, 10-12 reps
rest 60 seconds
3.
straight leg deadlift
2 sets, 10-12 reps
rest 60 seconds
4.
one-arm kettlebell row
2 sets, 10-12 reps (each side)
rest 60 seconds
5.
bicycle crunch
3 sets, hold 45 seconds
rest 45 seconds
check in along the way