4 Week Workout Program

Ok Hermana, this one is for you ~ Get your gymboss ready



4 WEEK WORKOUT PROGRAM

WEEK 1

Monday - Repeat this circuit 3x

• Mountain Climbers (20 sec)
• Burpees (20 sec)
• Prison Squats (20 sec)
• Regular Push Ups (20 sec)
• Rest 30 seconds

Tuesday - High Intensity Cardio
Run on Treadmill our outside - repeat this circuit 3x

• 1 minute at max speed (8 mph) or High intensity
• 2 minutes at moderate speed (5 mph)
• 5 minutes at slow pace/walk (2 mph)
• rest 30 seconds

If doing this in your home, you can do this circuit 3x:

• 1 minute jump knee tucks
• 2 minutes high knees
• 5 minutes jog in place
  

Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest

WEEK 2

Monday - Repeat this circuit 3x

• Plank (20 sec)
• Squat Hold (20 sec)
• Explosive Push Ups (20 sec)
• Ball Pass Crunches (20 sec)
• Rest 30 seconds

Tuesday - High Intensity Cardio - repeat 4x

• Hook - Upper Cut - Front Kick (20 sec)
• High Power Jumps (20 sec)
• rest 30 seconds

Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest

WEEK 3

Monday - Repeat this circuit 3x

• Dreya Roll (20 sec)
• Side Plank Left (20 sec)
• Side Plank Right (20 sec)
• Crunches on Ball (20 sec)
• Diamond Push Ups (20 sec)
  
• Rest 30 seconds

Tuesday - High Intensity Cardio - repeat 4x

• Power Jacks (20 sec)
• High Knees (20 sec)
• rest 30 seconds

Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest

WEEK 4

Monday - Repeat this circuit 3x

• Jack Knife on Ball (20 sec)
• Plank on Ball (20 sec)
• Spiderman Push Up (20 sec)
• Crunchy Frog(20 sec)
• Rest 30 seconds

Tuesday - High Intensity Cardio - repeat 4x

• Squat Jumps (20 sec)
• Jump Rope (20 sec)
• rest 30 seconds

Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest