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

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