Week 4

Week 4 - Day 5: Upper Body Day: Arms & Shoulders




Your Choice
Minimum 2 miles

  • Concentration curls x Overhead tricep extensions- Complete 10 concentration curls each arm followed by 10 overhead tricep extensions each arm. 4 sets of each.
  • Cable side raises x Staggered curls- Set the cables at the lowest setting. Stand in the middle and grab L cable with R arm and R cable with L arm. Complete 10 side raises (if these are too heavy use dumbbells.) Uncross the cables, take a step forward and complete 10 cable curls. 4 sets of each.
  • Skull crushers x Seated curls- Complete 10 skull crushers with dumbbells, sit up and immediately complete 10 dumbbell curls on each arm. 4 sets of each exercise.
  • Standing straight bar shoulder press x Dips- Using a barbell or preloaded bar, complete 10 shoulder presses immediately followed by dips to burnout. 4 sets.
  • Dumbell Punches·Standing with legs shoulder-width apart and abs tight, place a dumbbell in each hand with arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position. 1 set = 30 seconds Complete 4 Sets


Kneeling Medicine Ball Chops

Come into a tall kneeling position, squeezing your glutes.
Hold a medicine ball down by your right hip, then lift it across and up over your left shoulder.

25 counts each side

Resistance Band Bicycle Presses

Flip onto your back in a tabletop position and wrap the resistance band around your feet. Rest back with your hands behind your head, elbows out.
Begin to reach each elbow toward the opposite knee, extending the other leg out and alternating in bicycle style. Press the band to push your feet away from you.

R to L = 1 count...25 counts


Resistance Band Plank Jacks

Come into a straight-arm plank position, hands below your shoulders and a resistance band wrapped around your ankles.
Bring the feet closer together, then jump out to a wide stance and back in again.

25 counts


Side Plank Leg Lifts

Come into a side plank position with one arm straight underneath your shoulder, the other on your top hip, legs straight and feet stacked.
Lift your top leg slowly up and down.

25 counts on each side



Return to bicycle position on your back in tabletop.
Press each leg outwards while alternating your elbows touching your knees.

25 counts





Leg Day | 2

Make sure shoulders are back, chest out, chin up & abs tight!
NEVER let knees go over toes when lunging and squatting...knees should always be @ 90 degrees

Start with moderate to heavy, end with *HEAVY*   |  The  more you lift, the less reps you will be able to do.
 When you add weight, you build muscle.   |    Light or no weight  burns out  and  tones (Lean muscle)



Bike w/ higher tension is best
15-minute Warmup

  • Wall Chair Squats - Sit in chair position against the wall with feet shoulder width apart. Legs are positioned at a 90-degree angle with shoulders touching the wall. Chin up & abs tight! For each round, sit with 25 or 45 lbs plate on thighs for 30 seconds to 1 minute. Hold this position. You may need assistance with placing and removing weight - if alone do this exercise near a bench where you can slide the plate during breaks. 4 sets.
  • Single leg bench squats x Front squats- Holding a straight bar on your shoulders, complete 10 single leg squats onto a bench on each leg. Then hold the bar in front-squat position and complete 12 front squats. 4 sets of each.
  • Extensions x Goblet squats- Complete 15 leg extensions immediately followed by 15 goblet squats. You’ll need to bring a kettlebell or dumbbell over to the leg extension machine. 4 sets of each.
  • Smith lunge pulse x Smith front squat - Complete 12 pulses on each leg immediately followed by 10 front squats. 4 sets of each.
  • Adductor x Abductor - Alternating between the seated adductor and abductor machines complete 4 sets of 20 reps on each machine - staying seated the whole time. If someone is one one of the machines and you can’t use both at the same time, complete all on one machine and then move to the next.


Complete as a circuit - 4 rounds
You’ll need to bring a mat to the decline bench.

  • 25 feet flat crunches
  • Decline bench weighted Russian twists- 12 reps double count
  • Decline bench sit-ups - 12 reps

Week 4 - Day 3: Back Day




Your Choice
Minimum 2 miles

  • Wide grip pulldowns x Underhand stretchers- Complete 10 wide grip lat pull downs immediately followed by 10 underhand stretchers. 4 sets of each.
  • Single arm cable row x Close grip underhand row - Attach a single handle to your seated cable row. Press your elbow back and squeeze your lat. Complete 12 reps on each side then hold the handle with both hands and complete 12 more rows. 4 sets of each.
  • Cable cross pull x Cable holds- Set the cables to the highest setting and don’t attach any handles. Grab left cable in right hand and right cable in left hand. Get down on your knees and bring your elbows down. Get a good stretch at the top. Complete 10 reps then stand, uncross them and complete 10 cable holds- pause at the bottom of each rep for 3 seconds. 4 sets of each.
  • Together rows x Hyperextensions - Bring two dumbbells over to the hyperextension machine. Get in position, grab your dumbbells and complete 10 wide rows, drop the weight and complete 10 hyperextensions. 4 sets of each.


Complete as a circuit. Rest after each completed round, not between exercises!      3 total rounds

  • Weighted leg raises- 10 reps
  • Weighted scissor kicks- 10 L side, 10 R side
  • Laying Up & Overs - 4 sets of 5
    Sets 1&3 w/ knees bent;
    2&4 straight legs

Week 4 - Day 2: Upper Body Day: Chest & Shoulders




Your Choice

15 minutes before or after workout

  • 6-Way Shoulder raise - Seated on the end of a bench, begin with a very light dumbbell in each hand down at your sides. Bring them straight out to your sides­ palms down the entire time. Keeping them raised bring them straight out in front of you, then straight up over your head. Now reverse the movements, back down in front of you, out to your sides and back down at starting position. 6 total steps = 1 rep. 4 sets of 6-8 reps.
  • Incline smith or barbell chest press- If you have a spotter or feel comfortable, use the incline bench press. If not, bring a bench over to the smith machine. Pyramid up and back down- 10 reps, 8 reps, 6 reps, 8 reps, 10 reps. 5 total sets.
  • Low to High fly x Cable side raise- Set your cables to the lowest setting and attach a single handle. Grab the handles, walk to the center and out a bit. With a palms up grip, bring the handles out in front of you and squeeze for 10 reps. Immediately after, complete 10 single arm side raises on each arm. 4 sets of each.  
  • Seated dumbbell press x Seated front raise- With dumbbells in each hand,  complete 12 shoulder presses immediately followed by 10 front raises on each arm. 4 sets of each.

Not a circuit. Complete all of one before moving onto the next exercise.

• 4-way V-ups- Feet apart, right foot, left foot, feet together = 1 rep. 3 sets of 5 reps.

  • Leg raises x Half windshield wipers- 12 leg raises, 10 R side wipers, 10 L side wipers. 3 sets of each.

• Hip tap planks - 3 30-second rounds.


Booty Day | 4



Make sure shoulders are back, chest out, chin up & abs tight!
NEVER let knees go over toes when lunging and squatting...knees should always be @ 90 degrees

Start with moderate to heavy, end with *HEAVY*   |  The  more you lift, the less reps you will be able to do.
 When you add weight, you build muscle.   |    Light or no weight  burns out  and  tones (Lean muscle)

Perform jumping squats 20 reps in between each drill

  • Ball roll-ins x Reverse leg raises- Lie flat on your back with your heels on your exercise ball. Squeeze your core, bring your heels in towards your butt and roll them back out. Butt should stay off the ground the entire time. Complete 10 reps then immediately complete 15 reverse leg raises with your ball. 4 sets of each
  • Sumo Deadlifts x Band hip thrusts- Stand with feet wider than shoulder width, toes pointing outward. Bar over mid-foot. Push legs through the floor, keep the bar close to your body throughout the entire movement. Make sure your back is flat, not rounded! If it begins to round, its too heavy. Focus on form here! Squeeze glutes at the top of the movement. After completing one set of dl􀀂s, complete 15 hip thrusts. Place your band just over your knees and focus on driving your knees outward and exploding your hips up to the top.
  • Side bench step-ups- Stand with a straight bar on your shoulders and a bench or box to your right. Pushing through your heels: step up with your right leg, come back down, do a quick tap with your left foot and go back up. Complete 10 reps on your right then repeat on your left. 4 sets on each leg. This is a quick & short movement. Don’t lock your knees.

I’m starting with 12 lb bar, but do what works best for you.

  • Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 25 reps on one leg before moving on to the next.


Your Choice

Minimum 2 miles;
High incline & Intensity to burn that booty out.