Week 4

The recommendation is to complete the set twice with a 60 second timer, and then for the last set complete 8 reps of each set.

Session 1: 

Warm-Up 

Jogging

Jumping Jacks

Elbow to knee

Hand to foot

Jump Squats

High reach

Middle reach

Low reach 

Lunge and pulse both sides

Side pulse both sides

Arm pulses

Arm Circles

Robot Arms

Torso Twisters

Hip Openers

Main Set (2x 1 minute rounds, 1x 8 reps to finish)   

Click on each workout to access the explainer video.

• Goblet Squats to Front Raise
• Sumo Squats to Upward Pull
• Reverse Lunges (each leg) to bicep curl
• Squat to Shoulder Press
• Weighted Russian Twists
• Plank Hold 

Finisher 

Click here for the video 

10 Squat jumps

10 Squats

10 Standing Knee Drives one side

10 Standing Knee Drives other side

10 Alternating Reverse Lunges

10 Shoulder Taps
10 Mountain Climbers

 

Cool down:

Shoulder rolls

Head rolls

Arm across body stretch

Tricep stretch 

Hamstring stretch 

Lunge 

Quad stretch 

 

Session 2: 

Warm-Up 

Jogging

Jumping Jacks

Elbow to knee

Hand to foot

Jump Squats

High reach

Middle reach

Low reach 

Lunge and pulse both sides

Side pulse both sides

Arm pulses

Arm Circles

Robot Arms

Torso Twisters

Hip Openers

Main Set (2x 1 minute rounds, 1x 8 reps to finish) 

Click on each workout to access the explainer video.  

• Bent Over Rows to Curtsy Lunge
• Bicep Curl to Tricep Kickback
• Lateral Raises
• Deadlifts (dumbbells or kettlebell)
• Glute Bridges (weighted optional)
• Side Plank each side

 

Finisher 

Click here for the video 

10 Squat jumps

10 Squats

10 Standing Knee Drives one side

10 Standing Knee Drives other side

10 Alternating Reverse Lunges

10 Shoulder Taps
10 Mountain Climbers

Cool down:

Shoulder rolls

Head rolls

Arm across body stretch

Tricep stretch 

Hamstring stretch 

Lunge 

Quad stretch 

 

Session 3: 

Warm-Up 

Jogging

Jumping Jacks

Elbow to knee

Hand to foot

Jump Squats

High reach

Middle reach

Low reach 

Lunge and pulse both sides

Side pulse both sides

Arm pulses

Arm Circles

Robot Arms

Torso Twisters

Hip Openers

 

Main Set (2x 1 minute rounds, 1x 8 reps to finish)   

Click on each workout to access the explainer video.

• Kettlebell Swings (or dumbbell swing)
• Squat Jumps
• Push-Ups to Mountain Climbers 
• Deadlift to Upward Pull
• Chest Press

 

Finisher:

Click here for the video 

10 Squat jumps

10 Squats

10 Standing Knee Drives one side

10 Standing Knee Drives other side

10 Alternating Reverse Lunges

10 Shoulder Taps
10 Mountain Climbers

Cool down:

Shoulder rolls

Head rolls

Arm across body stretch

Tricep stretch 

Hamstring stretch 

Lunge 

Quad stretch