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.
kettlebell squat
3 sets, 12 reps
rest 90 seconds
2.
triceps dip
3 sets, 12 reps
rest 90 seconds
3.
glute bridge
3 sets, 12 reps
rest 90 seconds
4.
dumbbell bench row
3 sets, 12 reps (each side)
rest 90 seconds
5.
lateral lunge
3 sets, 12 reps (each side)
rest 90 seconds
6.
reverse crunch
3 sets, 60 seconds
rest 90 seconds
check in along the way