W1D4

W1D4

WEEK 1: Day 4

WORKOUT: UPPER BODY

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

WORKOUT:

BLOCK A -

  • BB Incline Press - 3 x 8
  • Chest Dip - 3 x 12
  • Pull Up - 3 x 8
  • DB Single Arm Row - 3 x 12 each arm
  • DB Seated Overhead Press - 3 x 12
  • DB Rear Delt Raise - 3 x 12

 

SUPERSET: 3 Rounds

  • Cable Flat Bar Bicep Curl - 15
  • Cable Tricep Pressdown - 15

 

CORE: 10min AMRAP

  • Heel Taps - 30
  • Hollow Body Reverse Crunch - 10
  • Banded Lying SL Tuck - 15/side

 

You can split the endurance run into a different workout

 

ENDURANCE:

  • 30-min - Easy Pace Run

 

COOL DOWN:

  • 5-10 min - Foam Roll

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