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week four

MONDAY

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warmup

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. 

60 Day KB Squat

kettlebell squat

3 sets, 10-12 reps
rest 90 seconds

2. 

Push Up

push up

3 sets, 10-12 reps
rest 90 seconds

3.

60 Day KB Forward Lunge

kettlebell forward lunge

3 sets, 10-12 reps (each side)
rest 90 seconds

4.

Glut Bridge

glute bridge

3 sets, 10-12 reps
rest 45 seconds

5.

Plate Wood Chopper

plate wood chop

3 sets, 10-12 reps (each side)
rest 45 seconds

6.

plank

plank

3 sets, hold 60 seconds
rest 45 seconds

check in along the way

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