Week 4 Workout Details

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Week 4 Printable Workout Chart

 

Burpees

Feet hip width. Squat to ground with hands to floor. Jump feet back to plank position (BRACE CORE! Do not let your low back dip and sway here! If needed, step back one leg at a time instead). Jump (or step) feet forward to squat (landing on full foot not just toes). Jump in the air. Land with soft knees. Repeat.

 

Plyo Skater

 

 

 

 

 

 

 

 

 

 

 

 

One-legged jumps side to side allowing opposite leg to bend naturally behind like a speed skater. Land softly with knees bent.

 

180 Degree Squat Jumps

Squat Position: Feet slightly wider than hips. Push butt back as you squat, keeping knees behind toes and chest lifted. Turning in air 180 degrees as you jump, land with a soft bend in the knees to protect your back.

 

**Fast Feet

Up and down, right in place, as fast as you can. Football drills. The Floor’s on Fire. Whatever you want to call it. Plan says to count to 10 slowly – but it’s your last cardio burst, so just push yourself to go as long as you can! 🙂
Up and down, right in place, as fast as you can. Football drills. The Floor’s on Fire. Whatever you want to call it. Plan says to count to 10 slowly – but it’s your last cardio burst, so just push yourself to go as long as you can! J

 

**Pushups

Knees or toes. Hands a little wider than shoulders. Head/neck in a straight line with your spine (no droopy heads!). Shoulders rolled down and back, away from your ears. Lower body in a straight line. Press firmly into hands (slightly more in the outer edges/pinkie side) as you return to plank.

 

 

Tricep Dips

Using edge of a sturdy bench, bed, couch, bathtub etc. (something that will NOT tip over!), support self with straight arms close to body, shoulders rolled down and back, fingertips pointing forward and legs extended long. Keeping arms close, elbows pointing back, bend arms to lower just until upper arm is parallel to floor. Press into hands, using triceps to lift body back to starting position. Modification: bend one leg in closer to absorb more of the load.

 

Hammer Curls

Hold dumbbells with arms relaxed at your side, palms facing hips, shoulders rolled back and down. Curl dumbbells towards shoulders (without changing wrist position). Slowly return with control.

 

Alternating Overhead Press

Standing tall, tailbone tucked under, shoulders rolled down and back. Arms lift to “football goal post” position, bringing elbows at shoulder height but slightly forward. Brace core, pressing one dumbbell overhead, returning to position and then the other. (Look like Spiderman climbing a building).

 

Up/Down Plank/Hovers

Start in Hover Position: Knees or toes. Elbows directly under shoulders, resting on your forearms. Hips level with shoulders (no mountaintops!). Tighten thighs, roll shoulders away from ears, and SQUEEZE YOUR CORE! One at a time, hands replace elbows, pushing up to plank position. Return to hover. Change lead hands halfway.

 

 

Cement Mixer

Side Hover: Elbow directly under shoulder, resting on your forearms. On bottom knee or legs in split stance. Top arm lifted with shoulders stacked and chest open to the front. Brace core, rotate entire body towards regular hover position, sliding top arm under body without touching ground if possible (thighs, hips, and shoulders, square to floor.) Slowly return with control. (I like to call this one Rotisserie Chicken, but Cement Mixer sounds a little tougher. 🙂 )

 

C-Crunch + Extension

Knees bent. Toes on the floor. Fingertips lightly touching temples. Elbows wide. Brace core and small tuck of the chin as you exhale and lift shoulder blades off the floor while also lifting knees over hips, maintaining 90 degree angle in legs. Inhale as you roll back down while extending arms overhead and legs out to 45 degrees, keeping low back towards mat at all times.

 

Flutter Kick Swim

Lying on front, arms (thumbs up) and legs long (toes pointed). Chin tucked so your eye gaze is directly down toward the ground. Squeeze glutes to lift arms and legs, flutter kicking while slightly lifting alternating arms just a couple inches off floor.
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