Week 4
Monday
Exercise: Your choice
of cardio
Sets: 15min total
Exercise: Push-up (neutral grip)
Sets: 3
Reps: 10
Exercise: Towel row
Sets: 3
Reps: 10
Exercise: Burpees
Sets: 3
Reps: 10
Exercise: Plank
Sets: 2
Reps: 60 seconds
Exercise: Pike push-up
Sets: 3
Reps: 10
Exercise: Triceps dips
Sets: 3
Reps: 10
Wednesday
Exercise: Your choice
of cardio
Sets: 15min total
Exercise: Squats
Sets: 2
Reps: 12
Exercise: Lunges
Sets: 2
Reps: 12
Exercise: Lunge Jacks
Sets: 2
Reps: 40 seconds
Exercise: Heel raises
Sets: 2
Reps: 12
Exercise: Step-up w/knee drive
Sets: 2
Reps: 12
Exercise: Jumping Jacks
Sets: 2
Reps: 40 seconds
Exercise: Burpees
Sets: 2
Reps: 12
Friday
Exercise: Your choice
of cardio
Sets: 15 min total
Exercise: Plank
Sets: 2
Reps: 30 seconds
Exercise: Side plank
Sets: 2
Reps: 30 seconds
Exercise: Mountain climbers
Sets: 2
Reps: 30 seconds
Exercise: Scissors
Sets: 2
Reps: 10
Exercise: Bird dog
Sets: 2
Reps: 10